Saturday, August 22nd, 2015


1. muscle snatch: 1, 1, 1 (should be heavy) from the hang position (aka launch)

2. snatch balance: 1, 1, 1 (same as above) obviously take bar from back.

3. snatch: 1, 1, 1 go as heavy as you can go in only 3 reps.  after warm up if you have to warm up.

4. clean and jerk: work up to a medium to heavy single.  rest 90 sec between sets.  no more than 3 singles after warm up.