Strength:
Hang Clean- Heavy single. Then 90% of that for 5 singles.
Power Snatch- Heavy single. Then 90% of that for 5 singles.
Rest 5-10 minutes.
Conditioning:
14 Minute AMRAP of:
7 Hang Power Snatches at 115lbs (52.5kg)
14 Box Jumps on a 24" box.
Points of Performance:
Hang Clean- Must start pull from just below the knee. If caught in a partial squat, continue to full depth before standing. To finish stand tall with weight on shoulders.
Power Snatch- Must start from the floor and end with the hips and legs being fully extended.
Hang Power Snatch- Can start anywhere between the knee and the hips. Must stand tall to complete the rep.
Box Jumps- Stand tall at the top of the box before returning to the ground.
Strength:
ReplyDeleteHang Clean & Push Jerk- 130kg PR. Went 5 for 5 on my singles at 117.5kg.
Power Snatch- 87.5kg. Went 5 for 5 on my singles at 77.5kg
Conditioning:
7 rounds complete + 7 Power snatch & 9 box jumps.