Monday, September 12th 2016
The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.
- Strength
With a running clock…
At the 0:00
EMOMx9:
1 Power Clean at 75%
At the 12:00
EMOMx9:
1 Power Snatch at 75%
At the 25:00
4×20 Unbroken Dead Lifts at 135/95 for time.
- Conditioning
9 x :40 on, :20 off (2 min rest after round 5)
Double Unders