Training 12-19-2016

Warm-up: Joint Mobility/Dynamic


1. 3 x Snatch Cluster

Cluster = 2,3,2

*Rest 15 seconds between sets and 60 seconds between clusters
*You may power, full or split snatch these efforts. You may build each new cluster if you like

2. Squats


*Rest 90-120 second between efforts
*Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 80% of your working 1rm in weight


3 Rounds

Run 200 meters
12 Power Cleans 185/125
6 Push Jerks 185/125

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)