Skill and paced heavy…



5 position Snatch

(HH, Mid, Above Knee, Below and Floor)

* Start at 60% and only work up 5% more if you’re perfect for the above lifts with an 80% cap for the day

* Mix squat and power catching



* Goal is identical row paces and a heavy, but manageable barbell

400/500m Row

5 Clean and Jerks @ 85% 1RM C&J (145/225# cap)

400/500m Row

3 Clean and Jerks

400/500m Row

1 Clean and Jerk

(10:00 cap)

* Pick a pace that’s a challenge to hold and a weight that is heavy, but you can maintain technique throughout

Justin VanBeek

Written by: Justin VanBeek

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