Strength
Snatch
Spend 15 minutes building to a heavy single.
Notes
Take your time building in weight and try to avoid missing reps if possible. If you finish before the 15 minute mark, perform drop sets at 80-85% of your heavy weight for the day
Conditioning
5 rounds
5 burpee box jump overs
1* C&J
*increase by 1 rep each round
**10 Minute Time Cap**
Notes
Today’s workout is Quarterfinal Test 3. You will complete five rounds of burpee box jump overs and clean and jerks. The number of burpee box jump overs will remain the same across the 5 rounds. However, you will increase the clean and jerks by 1 rep each round. You will complete 5 burpee box jump overs, then 1 clean and jerk. Your second round will be 5 burpee box jump overs and 2 clean and jerks. Your last round will be 5 burpee box jump overs and 5 clean and jerks.
The box height should be one that you will not hesitate on. You should complete these at a smooth pace.
Your clean and jerk weight should be moderately heavy. You can do singles throughout the workout. Choose a challenging weight, but we do not want any failed reps.