The intent of today is to address the snatch (lack of finishing the pull and slow speeds under the barbell) and jerk (weak legs in jerk and lack of proper technique getting under jerk quickly). Loads can be kept in ranges as prescribed, with the last section (9min EMOM) being performed with first exercise in first minute, second exercise in second minute, and so on for a total of 9 minutes.
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- Muscle Snatch + Snatch Push Press 4x3+5 (start at 40% of snatch, build every set)
Hip Snatch + Snatch 6x1+1 (one set every 90 seconds) at 70-75% of snatch
Front Squat + Jerk 6x2+1 (E2MOM) at 70-80% of clean jerk
Jerk Balance 4x3 at 50-70% of Jerk
Barbell Hypers x8
Weighted Dips x8
Medicine Ball Slam x8