Muscle Snatch and Muscle Clean Drills

Strength:

1) 7×3 Muscle Snatch, light/medium and fast

2) 7×3 Muscle Clean, light/medium and fast

Rest about a min between sets

Warm-up will be minimal. 1 set for snatch 1 set for clean

Both movements will be from the hang position.

18min time limit

Conditioning 1:

3 Rounds

2:00min Row

50 Double Unders or Tuck Jumps or 150 Single Unders

You may substitute the Airdyne for the Row (Lakewood only)

10min time limit

Conditioning 2:

5 Rounds

0:30sec Box Jumps, 24″(20″)

0:60sec Step-ups

0:30sec Rest

Score is total box jumps

Huge PR’s on Monday! This is what you can expect when you focus on technique, proper form, choose manageable weight and listening to your coaches!

Linda 105#, 30# PR

Amy 105#, 30# PR

Jen 105#, 55# PR!

Tim 205# set a PR

Note: for those of of that are not members but troll this web site anyway… don’t be hate’n