Skills covered: TGU, Clean & Jerk, Snatch
A. Turkish Get-Up Practice
B. Clean variations
- 4 sets of 1-3 reps each arm of Bottoms-ups Cleans. Focus on crush gripping the KB Handle.
Snatch, Jerk skill review then...
C. "Burn"
Cadence Snatch (R-Hand) – 1 snatch every 10 seconds for 1 minute
Cadence Snatch (L-Hand) – 1 snatch every 10 seconds for 1 minute
One arm long cycle clean and jerk (R-Hand) – 1 minute
One arm long cycle clean and jerk (L-Hand) – 1 minute
Speed Snatch (R-Hand) – perform as many snatches as possible in 30 seconds
Speed Snatch (L-Hand) – perform as many snatches as possible in 30 seconds
Rest 3:00 and repeat!
Snatch, Jerk skill review then...
C. "Burn"
Cadence Snatch (R-Hand) – 1 snatch every 10 seconds for 1 minute
Cadence Snatch (L-Hand) – 1 snatch every 10 seconds for 1 minute
One arm long cycle clean and jerk (R-Hand) – 1 minute
One arm long cycle clean and jerk (L-Hand) – 1 minute
Speed Snatch (R-Hand) – perform as many snatches as possible in 30 seconds
Speed Snatch (L-Hand) – perform as many snatches as possible in 30 seconds
Rest 3:00 and repeat!
