This week we will begin a 4 week mini cycle. We will continue to focus on the Snatch Balance/OHS and the Back Squat. We will work complexes for the Clean and Jerk and the Snatch.
The Clean and Jerk will be a beefier version of the complex we just did. The Snatch will focus on a Pause and a No Hook, sick No Foot Snatch. More on that this week.
Clean and Jerk on Monday. At the request of some CFO athletes, erectile we will do our big conditioning workout on Tuesday. Back Squat on Wednesday, Snatch on Thursday and Snatch Balance and Overhead Squat on Friday.
For the pause work, the goal is to teach you how to keep the bar close. Break from the ground, and pause for a 2 count at or just below the knee. Then just Clean the barbell as you normally would.
For the Clean complex, you may squat or power. It’s up to you.
Workout of the Day
5 sets of the Complex
Pause Clean from the Ground – Hang Clean – Push Press – Push Jerk – Split Jerk
Rest to minutes after each set – start at 60% of 1RM
12 Wallball Shots 20/14