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a. snatch. emotm x 1 rep x 7 sets.
*start at 65% and move up based on feel.
b. clean and jerk. emotm x 1 x 7.
*start at 65% and move up based on feel.
c. conditioning I.
12:00 amrap.
10yd handstand walk.
10 alternating db snatch 70#/50#.
10yd handstand walk.
10yd sled push (high handle) 120#/80#.
10yd sled push (low handle).
20yd (10yd down and back) shuttle run.
---10:00 break---
d. conditioning II.
3 rounds.
20 front squats 115#/75#.
20yd front rack walking lunge 115#/75#.
30 lateral parallette jumps.
off-season.
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a. snatch. emotm x 1 rep x 7 sets.
*start at 65% and move up based on feel.
b. clean and jerk. emotm x 1 x 7.
*start at 65% and move up based on feel.
c. emotm skills x 10 minutes.
2 rope climbs on odd minutes.
8 toes 2 bar on even minutes.
d. 12:00 amrap.
10yd handstand walk.
10 alternating db snatch 70#/50#.
10yd handstand walk.
10yd sled push (high handle) 120#/80#.
10yd sled push (low handle).
20yd (10yd down and back) shuttle run.
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