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heavy athletics A. Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 C. Front squat – heavy single; 90% x 1 x 2

Rest day

heavy athletics A. Hang snatch (below knee); 75% x 2 x 5 B. Hang clean (below knee); 75% x 2 x 5 C. Heaving snatch balance; 4-4-4-4 after bash Tabata hollow rock

heavy athletics A. Clean & Jerk; (~70-80%)/3 x 5 B. Clean pull; (10% more than last successful clean) 4 x 4 C.Front squat; (~85-90%)/2 x 4 Feel out weights for each exercise that are challenging but not max efforts.

heavy athletics A. Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2 B. Power clean + power jerk – 75% x 5 sets conditioning “Jackie” 1000m Row … Continue reading →

heavy athletics A. Snatch; (~70-80%)/3 x 5 B. Snatch pull; (10% heavier than snatch/)4 x 3 C. Pause back squat; 65%/4 x 3 Feel out weights for each exercise that are challenging but not max efforts. conditioning ???????????? Check back … Continue reading →

heavy athletics A. Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 C. Front squat – heavy single; 90% x 1 x 2 conditioning … Continue reading →

Rest Day

heavy athletics A. Hang Snatch (below knee): 75/2 x 5 B. Hang Clean (below knee); 75/2 x 5 C. Heaving Snatch Balance; 4-4-4 conditioning 4 wall balls EMOM complete in the remaining time 15 Muscle Ups 150 Dubz

heavy athletics A. C&J, (70%-80%)/3+2 x 5 B. Clean Pull; (@10% higher than last clean)/4 x 4 C. Front Squat; moderately heavy x 2 x 4 conditioning HardNox 4th of July Whiteboard