May 4, 2019 – Weightlifting

Accessory Work/Warm up
On a continuous clock 15:00 – with minimal rest, focus on your movement
2 rounds not for time
10x Banded Good mornings
10x Kettlebell Halo – 5 each way
10x Bar hanging lat raises (5x5x reset)
10x Push Ups (5x5x reset)
10x Box Jumps 61/50 (explosive jump then step down and reset)

then work through some more specific lift positions

and then…

On a continuous clock of approx 45:00 total peform both Part 1 – 1RM Snatch effort & Part 2 – 1RM Clean & Jerk effort
Manage your time wisely at the same time as taking sufficient rest between attempts to ensure best results.

A. Snatch 1RM

1 Snatch @ 100%

Full Squat Snatch

B. Clean and Jerk 1RM

1 Clean and Jerk @ 100%

Full Squat Clean & Jerk

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