Strength
Build to a heavy 1+1 for the day without missing. If there is time remaining you may hit some extra snatch balance singles at your top weight or slightly less weight.
*Pause for :02 in bottom of snatch balance
Notes
Try to build heavier this week since we have decreased the amount of reps.
Make sure you practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Conditioning
2 sets
40 double unders
12 hang power snatch
1:00 rest
40 double unders
10 hang c&j
1:00 rest
40 double unders
8 hang power cleans
2:00 rest
Notes
Today’s workout will be two sets of double unders and a series of barbell movements. You will go through double unders/hang power snatch, double unders/hang power clean and jerk, double unders/hang power cleans followed by 2:00 of rest and then repeat that sequence. Your score will be the weight you use for each movement.
Double unders should be completed in less than :30. You may decrease the number of double unders or go to single unders.
You will increase your barbell weight across the three movements. The hang power snatch will be the least amount of weight, followed by the hang clean and jerk, and the hang power cleans should be the heaviest. Choose weights that will allow you to stay unbroken throughout, and feel light-moderate to complete. Your weight jumps shouldn’t be more than 20 lb between movements.