Training 8-22-2016

Warm-up: Joint Mobility/Dynamic


1. Every 30 seconds for 10 Minutes perform the following

1 x Power or Full Snatch

*You may build every new MINUTE if you choose to in these efforts

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

On the completion of you last set perform the following: 1×20 @ 40% of your 1rm

*Rest 2 Minutes between efforts
*In picking your rep scheme the goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 82.5% of your working 1rm in weight


5 Rounds

5 Power Cleans 185/115
20 Double Unders

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