Practice your Barbell Skills
Power Snatch / Power Cleans
Spend 3 minutes on each set.
If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.
A. Power Clean and Jerk 6 x 3
Within 18 minutes:
Power Clean and Jerk
– 6 sets of 3 reps
Rest as needed
Start Power Clean from MatChallenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!
B. 5 Rounds For Time of Deadlifts, Hang Power Cleans, and Push Jerks
5 Rounds for Time:
– 12 Deadlifts @ 155/105 lbs
– 9 Hang Power Cleans @ 155/105 lbs
– 6 Push Jerks @ 155/105 lbs
Please use the mattress if you are lifting above 95