4 Weeks Clean-Front squat Cycle
(11/6-12/2/17)
Goals
Clean: 104% of 1RM C&J
Front Squat: 102% of 1RM Front Squat
Weightlifting
Power Snatch+Low Hang Snatch (@70%(of 1RM Snatch)x(1+2)x4 )
Execute a Power snatch from the ground then without dropping the bar, do (a)low hang squat snatch(es) from below knee
(15min)
Warm the weight up to 70% of your 1 rep max snatch weight. Then,
4 Sets of 1 Power snatch from the ground and 2 Low hang snatches from below knee without dropping the bar.
Warm the weight up to 70% of your 1 rep max snatch weight. Then,
4 Sets of 1 Power snatch from the ground and 2 Low hang snatches from below knee without dropping the bar.
Clean (@85%(of 104% 1RM C&J)x1x5)
(15min)
5 Sets of 1 Clean at 85% of this cycle clean goal (104%)
5 Sets of 1 Clean at 85% of this cycle clean goal (104%)
Metcon
Metcon (Time)
For time,
21-18-15-12-9-6-3 reps of
SDHP 75/55
Push Jerk 75/55
21-18-15-12-9-6-3 reps of
SDHP 75/55
Push Jerk 75/55
(11min)
GYM1010 
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