Saturday, January 21st, 2017


  1. Snatch: warm up appropriately.  60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute, take 2 min rest between the next 5 reps at 75%, 80%, 85%, 90%, 95%.  if you miss take the weight again…..if you miss 2 misses on the last 5 reps you are finished.

rest 15 min.

2. clean and jerk: same as snatch.

stretch and cool down.