Sunday, August 9 – Saturday, August 15

Posted on August 9, 2020 by Alex Hawrelok

Week 3

 

Day 1: 

Snatch:

• Low Hang Snatch High Pull
  • 10 x 1 with Empty Barbell
  • 10 x 1 with up to 55% of 1RM Snatch

• Low Hang Power Snatch
  • 10 x 1 with Empty Barbell
  • 10 x 1 with up to 55% of 1RM Snatch

• Accessories:
  • Snatch Grip Barbell Bent Over Row – 3 x 10
  • Snatch Grip Yoke Overhead Hold – 3 x :30

Day 2:

Clean and Jerk:

• Low Hang Power Clean
  • 10 x 1 with Empty Barbell
  • 10 x 1 with up to 55% of 1RM Clean

• Pause Push Jerk
  • 10 x 1 with Empty Barbell
  • 10 x 1 with up to 55% of 1RM Push Jerk

•  Accessories:
  • Jerk Grip Yoke Overhead Carry – 3 x 50ft
  • Barbell Glute Bridge – 3 x 10