Friday 10-11-19

Thursday, October 10, 2019

Strength/Skill: 
Every 90 Secs for 5 Sets:  

3 Hang Power Snatch or Hang Clean & Jerk 
- this is skill work, don't focus on adding weight per se   
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Workout: 
3 Rounds of: 

3 Ground to Overhead (S) 95/65 (C&J) 115/75 
9 DB Hang Snatches 55/35 
9 DB Goblet Squats 55/35 
+
1 min rest/add weight 
+
3 Rounds of: 
2 Ground to Overhead (S) 115/75 (C&J) 135/95 
6 DB Hang Snatches   
6 DB Goblet Squats 
+
1 min rest/add weight  
+
3 Rounds of: 
1 Ground to Overhead (S) 135/95 (C&J) 155/105     
3 DB Hang Snatches  
3 DB Goblet Squats 
+
1 min rest/add weight 
+
30 Front Squats @ finish weight     
- take off the ground, you can squat clean your 1st rep 
- break into sets of 5 or more   

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