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

#WorkHardBeNice