- Muscle snatch – 40% (of snatch) x 3 x 2
- Power clean + clean – 60% (of clean) x 2 + 1 x 3
“You would do 2 power cleans and a clean consecutively for each set using 60% of your clean.”
- Power jerk + split jerk – 60% (of jerk) x 2 + 1 x 3
Muscle snatch: The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.
10 m shuttle run x 4
10 KB swing