Back to the squat snatch today after our brief flirtation with the split snatch. From a sport's perspective, the split versions of the clean and the snatch are actually more beneficial to most athletes, especially those in track and/or field sports, but it is important we master the squat versions.
Today's assistance exercises are the fundamentals of the clean and the jerk. As always, we must resist the temptation to increase the weights too substantially. If the bar is too heavy then the motion will change into something different, thus losing the point of the whole thing.
Buy In
Negative Muscle-Ups x 12
Burgener/BWLA Warm-up
Strength/Skill
Snatch: 5 x 2
Clean DeadLift 3x3 @ 110% Clean
Clean Pull 3x3 @ 95% Clean
Jerk Starts 3x3 @ 125% Jerk
Conditioning
For time
15 Pull-Up/1 Burpee
14 Pull-Up/2 Burpees
to
2 Pull-Up/14 Burpees
1 Pull-Up/15 Burpee
Cash Out
Double Unders x 40
(As few sets as possible)
As usual, post times/weights/reps to comments or start a log over at FK.UK.
Vires et Honestas
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