040615

Hang snatch from Position 1

5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg.

Front Squat

Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.

WOD:

21-15-9 reps

Power Clean @ 52% (I would do this wod at 155#)

box jump overs 24/20

Core:

3xME plank with 1min rest between attempts