Intensity – Heavy
Focus is on the double cleans and front squats. When you start the KB cleans, set your back and don’t let it move. Stay tight when you transition into the squats. Start with 5’s and work to something heavy and fewer reps. The pull-ups and push-ups are active recovery. Sets – 4-5
- Swing x 8
- D Clean x 5 + D FSQ x 5
- Ring Push-ups x 5
- Chin/Pull-ups x 5
- Russian Twist x 10
Single hand swings on the minute, 5 minutes. Choose a weight close to your snatch test weight. You will be fatigued, but keep the intensity.
SH Swings x 10/10 x 5
Smash
Stretch