1 Power Snatch + 1 Squat Snatch
After warming up, take 5 sets to find your max weight for the complex for today.
Our complex today will be dictated on either the power or squat variation. Let this be the guide to the loading and focus on quality movement that creates good habits while still challenging yourself.
50 Clean & Jerks, 185/125 lbs
Every 1 min (starting at 0:00) complete:
Goal: Sub 12 mins
Once you complete the 50 reps, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.
50 Clean & Jerk for time and at the top of every minute athletes will do 5 toes to bar including the first minute! This is no joke and will require a bit of strategy. The clean and jerk weight should be something you can cycle for 3-5 reps without too much concern but this would not be the smartest approach in the workout for the majority of us. Keep that pace in mind. The toes-to-bar are at the start of each minute, this includes the first minute. If you fall off here a bit take the reps down to 3 so you still have some significant time to work on the clean and jerks. This workout also has our recovery/endurance ride in it.
10-15 Cat Cow (slow)
1min Child’s Pose
:30sec per side Thread the Needle