Barbell Work 1) Every 30 seconds for 4:30 (10 total reps): 1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30*rest 2 minutes 2) Every 40 seconds for 6:00 minutes […]

 BARBELL WORK 1) Hang Power Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.StrengthHigh Bar Back Squat:High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 […]

Barbell work 1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO Strength/Conditioning 1a) 3X5 Push Press – heaviest possible, rest 30 sec.1b) 3X12 Reverse Hypers – heavy, rest 30 sec.1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.1d) 3X1 minute ME Rope Climbs […]

1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position. 2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec. […]

| Barbell work 1) 15 minutes to establish a 1RM Clean and Jerk. Strength Front Squat –  Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%*Rest 2:00Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%*Rest 3:00Set 3) Every 60 seconds for 2:00 (3 […]