Saturday, July 16th 2016

Fitness:

7 Rounds of:

7 x Jerks

5 x Hang Power Cleans

3 x Deadlifts

All at 155/105

 

Weightlifting:

Technique Primer:

3-Position Clean (High Hang, Knee, Floor) –

Then:

Clean – Build to Heavy Single*

Add Jerk Dip w/ :02 Pause after every rep

Snatch Balance – 5 Singles – Heavy as Possible

Press Behind the Neck in Split – 4 x 8-10

Hip Extensions – 3 x 15

Reverse Hyperextension – 3 x 10