Author: aleksrata

Empty Barbell Complex x3

3 Tempo Snatch Grip DL+3 Muscle Snatches+2 Snatch Balances

Muscle Snatch

3×5@65% of 1RM Muscle Snatch

1 Snatch Pull+1 High Hang Snatch+1 Snatch

8 complexes @ 65% of 1RM Snatch

**On the Snatch Pull I do not want us pulling high, I want us to shrug at the top of the pull**

Build to a moderate complex of:

Heaving Snatch Balance+OHS w/pause @ bottom

*Once weight is found de-load bar to 80% of complex and complete 3 complexes*

**I want us to keep this complex light, but strong. Feel confident with the weight you ended with for this complex, you should feel as if you had plenty left in the tank after this**

Snatch Grip Push Press

3×5@65% of 1RM Snatch

3 Empty Barbell Complexes

3 Tempo Clean DL+3 High Hang Muscle Clean+3 Tall Cleans

Muscle Clean

3×5@65%

Clean Grip DL to 1”+Clean Grip DL to Low Hang+Clean Grip DL to Hang into hang clean+1 Clean from ground

8 Complexes @ 65% of clean

Clean Grip YoYo DL

High Hang+Hang+Low Hang+1”+Ground

5@60% of Clean

**You will stand the bar up then lower down to the high hang pos. then stand back up, then lower to hang pos. then stand back up, then lower to the low hang pos. then stand back up, then lower to 1” above ground then stand back up, then lower to the ground and you are done with this complex**

***We are just working strength in all the positions of the clean. When you lower down I want you to do it in a way that you are controlled and building tension, but when you stand back up I want you to be fast and explosive and fell that bar hit you launch point. Complex will be light, but there is a lot of time under tension. ***

Power Clean+Push Press+Push Jerk+Jerk

5@65% of Push Press