Warm Up
5 Min of 30 seconds hard/30 seconds easy on airdyne or rower
2 x 20 Russian KB Swings (70/53)
Green Band Routine
Calf Stretch with Band Distraction
3 x 8 Double KB Overhead Squats 25lb
Snatch – 30 Min
Work to a heavy single for the day. No More than three misses in a row with a given weight. Work back down and up if needed. 10+ repetitions at 80% and above.
Clean & Jerk – 30 Min
Work to a heavy single for the day.
Same details as in snatch above.
Accessory Work
Snatch Grip RDLs
4 x 6 at 85% of best snatch of the day.
3 Sec eccentric, 3 sec pause just below knee.
Maintain positions you would in a snatch.
