Sunday, September 1 – Saturday, September 7

Posted on August 31, 2019 by Anna Follman

WEEK 4

 

Day 1: Snatch

Low Hang Power Snatch

  • 7 x 5 @ 50-60% of 1RM Snatch

Overhead Squat

  • 7 x 5 @ 60-70% of 1RM Snatch

Accessories:

  • 1:00 Lacrosse Ball Roll/Side – Hip Flexors Front
  • 1:00 Lacrosse Ball Roll/Side – Hip Flexors Side
  • Crossover Symmetry Protocol

 

Day 2: Clean & Jerk 

Low Hang Power Clean

  • 7 x 5 @ 50-60% of 1RM Clean

Push Jerks

  • 5 x 3 @ 60-70% of 1RM Jerk

Front Squat

  • 6 x 6 @ 70% of 1RM Clean

Accessories: 8 Minute AMRAP

  • 10 Squat Jump
  • 20 Alternating Jumping Lunges

 

 

#WorkHardBeNice