WEDNESDAY WORKOUT

Heavy weights today! :)

We will run through a quick 5 minute general warm up AND a quick Snatch & Clean & Jerk skill progression with the bar only then you will work through TWO movements for MAX LOAD today...

AFTER the skill work with the barbell...

WORKOUT:

You have 20 minutes ONLY to reach you highest possible 1RM on a Snatch...

(Any version is acceptable... Hang, floor, high catch, low catch, etc)

IMMEDIATELY AFTER THIS 20 MINUTES IS UP...

You have 15 minutes ONLY to reach your highest possible 1RM on a Clean & Jerk...

(Same as the Snatch... Any version is acceptable and you can Push Press, Push Jerk OR Split Jerk)

Here is a general weight progression to follow for both movements...

SNATCH - 60%x2-3 Reps, 75%x2 Reps, 85%x1-2, 90-95%x1, 100%+x1, 100%++x1, 100%+++x1

CLEAN & JERK - 60%x2-3, 75%x1-2, 85%x1, 90-95%x1, 3 attempts to beat your old 1RM

IF YOU ARE STILL RELATIVELY NEW GO FOR A 3RM INSTEAD OF A 1RM...

Come in prepared and go for a new personal best!

POST YOUR BEST WEIGHT FOR BOTH LIFTS TO COMMENTS