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Components

Snatch complex EMOM

Clean and jerk complex 3

Sun

A: Metcon (No Measure)

Shoulder and hip mobility
Face pulls x 20
Alt DB raises x 20 light
Cossack x 20 (10 each)
Long lunge w/back+forth x 10
2 rounds

B : Snatch complex EMOM (EMOM 10 x 1 rep, build over sets)

1 power snatch
1 OH squat
1 hang snatch

Focus on good overhead position and deep receiving position

C: Clean and jerk complex 3 (Build to a heavy in 20 min)

1 power clean
1 hang clean
1 front squat
2 split jerk

Focus on speed under and solid lockout on jerks, do not compromise movement for weight

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, December 06, 2015

Male Clients

Robert
Ball

10:00 AM Olympic Weight L...

1 x 1 @ 185 lbs

Matthew
Zola

10:00 AM Olympic Weight L...

1 x 1 @ 70 lbs

Female Clients

Kindra
Veith

10:00 AM Olympic Weight L...

1 x 1 @ 120 lbs