Every 1:00 for 10:00
1 Squat Snatch
Work up to no more than 75% of 1RM
Clean & Jerk 15-12- and 9 reps
Touch and go only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Your score is total pounds lifted in all three sets. Time isn’t part of this workout. We will run a stop clock only to help you gauge rest between sets. And rest time isn’t stated either. Just go when you’re ready however this entire workout should be done in less than 20 minutes. If less than ten your rest between sets was way too short. Remember that just because you aren’t rolling on the floor in a pool of bodily fluids doesn’t mean your body isn’t extremely taxed. Take some time relax, catch your breath and be 100% prepared for the next set. Sorry no straps.
5-10 x 1 Squat Snatch @ 60%.
Work on accurate setup and finishing the pull. In other words, moderately light and make them look really really good.