ATHLETE

A. Power Snatch Skill Work

B. 12 Rounds: Every 30 Seconds – 1 Power Snatch (@~65-75% of your 1 Rep Max, heavier than last week)

C.  For Time:
42 Wallballs
21 Toes to Bar
30 Wallballs
15 Toes to Bar
18 Wallballs
9 Toes to Bar

COMPETITOR

(CompTrain Open)

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

A. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

B. Stamina/Conditioning Builder
75 wall balls
50 TTB
50 Wall Balls
25 TTB