Snatches & Speed Front Squats
2 Squat Snatches @75%. +5% from last week if everything went well– Reset on each rep.
Beginner: very light technique work- power snatch is recommended here
4 Speed Front Squats @65%
+5% from last week
Add only 5% more or use same weights if you had any issues last week. Make sure that we are prioritizing speed/efficiency and not loading. Front Squats should be explosive and not grinding on any of the 5 sets.
Every 4:00 x 5 Sets:
3 Power Clean (85, 55)kg
9 Lateral Burpees
Rx+:(70% of Power Clean if heavier than Rx weight)
*Score = fastest split
Each set is 100% Max Effort. These rounds should be complete under 75 seconds allowing for optimal rest.
Power Cleans should be heavy but done Touch n Go. Lateral burpees should try to stay as low to the ground as possible moving as fast as possible.