Part 1
Snatch 1×2 at 60% 1RM
Snatch 1×2 at 60% 1RM
Snatch 1×2 at 60% 1RM
Snatch 1×2 at 65% 1RM
Snatch 1×2 at 65% 1RM
Snatch 1×2 at 65% 1RM
Snatch 1×2 at 70% 1RM
Snatch 1×2 at 70% 1RM
Snatch 1×2 at 70% 1RM

*Complete sets every 1 minute
*Bike or Row at a casual pace the remainder of each minute.

Part 2
Power Clean & Jerk 1×2 at 60% 1RM
Power Clean & Jerk 1×2 at 60% 1RM
Power Clean & Jerk 1×2 at 60% 1RM
Power Clean & Jerk 1×2 at 65% 1RM
Power Clean & Jerk 1×2 at 65% 1RM
Power Clean & Jerk 1×2 at 65% 1RM
Power Clean & Jerk 1×2 at 70% 1RM
Power Clean & Jerk 1×2 at 70% 1RM
Power Clean & Jerk 1×2 at 70% 1RM

*Complete sets every 1 minute
*Bike or Row at a casual pace the remainder of each minute.

The primary focus for the day is going to be on position and speed with the barbell. Though we have listed percentages, you should be moving with quality. We will have a 5-minute transition between the snatch and clean & jerk for you to warm up for the clean & jerk. There will be a bike and row element within each minute. Complete your 2-reps of barbell movement and then for the remainder of the minute, row or bike at an easy pace. Dialing in technique repeatedly with lower weights will pay off!

Optional Extra Credit
1 Round:
800m Medball Run
100′ Medball Walking Lunge
50 Medball Sit-ups

Moderate loading on the medball

Mobility
1 minute Child’s Pose
1 minute Forward Fold
1 minute/ea Pigeon
Roll/Smash Quads/Calves 1 minute each