Author: aleksrata

5 sec. Tempo Snatch DL to Hang Position into a High Pull+Snatch

5@70% of Snatch

**The tempo is to the hang position, I do not want a pause I want you to explode and work on that speed through the middle of the lift. When I discuss maintaining position in that first pull and being under control that is the focus, then once you get to the hang position it is pedal to the floor and fast. So nice slow and under control to the hang then explode at the hang without skipping a beat.**

5 sec. Tempo Clean DL to Hang Position into a Clean Pull+Clean

5@70% of Clean

** same concept as stated above**

2 Jerks w/3 sec pause in dips+Jerk

5@70% of Jerk

OHS w/10 sec. pause in bottom position

3×3@70% of 10sec pause OHS

3 Pos Snatch (1”+Low Hang+Hang)*does not have to be unbroken*

5@65% of Snatch

3 Pos Clean (1”+Low Hang+Hang)*does not have to be unbroken*

5@65% of Clean

Push Press w/3 sec pause in dip+Jerk w/3 sec pause in dip+jerk

5@65% of Jerk

Tempo Front Squat w/3 sec pause in bottom position

**5 sec down w/pause in bottom position then as fast as you can up**

3×3@65% of clean weight

Deadlift