Part 1
EMOM x 8 mins:
2 Snatches, 65-70% 1RM

Part 2
EMOM x 8 mins:
2 Power Clean & Split Jerks, 65% 1RM

We have olympic lifting on deck for today! We are working both the snatch and power clean & split jerk. These are 8min EMOM’s that have you doing two reps on the minute. Although there is a listed percentage we don’t want you to feel stuck to that. We want you to ultimately choose a weight that allows you to move with quality and the opportunity to work on the skill behind the movement. The snatch can be a power or squat variation. The clean is listed as power and we want it to be just that. The jerk is however intended to be a split jerk unless you cannot safely perform this lift and in this case, we would recommend modifying it to a push jerk. For today, we will teach the snatch before snatching and then teach the clean & jerk before the clean and jerk.

Post Work
3-Way Banded Shoulder Stretch 3xs:
20-:30sec in each position

Foam Roll:
1-2min Thoracic
1-2min per side Quads
1-2min per side Glutes