Wednesday, June 13, 2012

A.  Hang Power Snatch:
Beginners: Either do OHS 5, 5, 5 or hang power snatch 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: On the minute do: 2 Hang Power Snatch @ 30- 40lbs under 1RM for 9 minutes. 


B. Front Squats
Beginners: 5, 5, 5, @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 20 rep max @ 30x1 

C. 2 arm KB clean 35/50 lbs  x 15 reps (You should have 2 x 35 lb KBs and 2 x 50 lb KBs).
rest 30 sec
5 sets 

IF the OHS are too difficult because of poor mobility, do: 3 sets of 10 wall squats followed by 3 sets of 5 OHS with a PVC pipe or 11 lb bar.