4-8-13

WEIGHTLIFTING

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 2 sets
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets
Jerk dip squat – 3 x 3

SKILL

Pull up practice (butterfly/kipping)

CONDITIONING

“CINDY”

AMRAP in 20 mins of:

5 Pull ups
10 Push ups
15 Squats