ATHLETE

A. 4 sets x 3 reps
Snatch High pulls/Russian Pulls (In the Burgener warm up this is down and finish, elbows high and outside)

**Work drive on the legs and getting that triple extension….lead with the shoulders and pull bar up as high as you can keeping the chest very high!!

B. 12 Rounds:
Every 30 Seconds – 1 Power Snatch (@~60%-70% of your 1 Rep Max)

C. 5 Rounds:
10 Overhead Squats (95/65)(75/55)(55/35)
30 Double Unders

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…
At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

C. Stamina Builder
21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

D. Conditioning
AMRAP 5
Up Ladder of: 1-2-3-4-5…
Clean and Jerks, 155/105
Ring Muscle ups