Running Clock

0-10 Minutes

3 Position Snatch (Hi, Above Knee, Below Knee)

60%, 65%,70%,75%

 

10-20 Minutes

 

Snatch Pulls

3 x 3 @ 110% of 3 position Snatch

**perform Crossover Symmetry @knee level immediately following each pull:

8 reps of 90/90 @ 3,5, or 10

8 reps of Scaption @ 3,5, or 10 (you may combine the 5 and 3 for 8 as well

 

20-30 Minutes

 

3 Position Clean (Hi, Above Knee, Below Knee)

60%, 65%, 70%, 75%

 

30-40 Minutes

 

Clean Pulls

3 x 3 @ 110% of 3 Position Clean

**perform Crossover Symmetry @ eye level immediately following each pull:

Pulldown @ 10,15,or 25

 

Competitor Homework

 

For Time:

50 Overhead Squats @ 115/75

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