Front squat 5×3
Clean pull 5×3
Speed drop unders 5×3
3 Clean + 1 Jerk x3

Same thing with the Snatch
Overhead Squat 5×3
Snatch pull 5×3
Snatch Drop under 5×3
Full Snatch 3×3 (We didn’t get to this)

Front Squat

10 – 7 – 5 – 5 – 5

Clean Pull
5×5
Clean Drop Under
6×3
Behind neck Jerk
5×3
3 Sets of Good Back Squats

tuesday 4/16
front squats/jerks
cleans
pulls

You guys have a special treat this Saturday morning! Daren will be coaching Oly class. Having a different coach with a different insight and eyes towards technique is a great way to take it to the next level. I’m not sure what he’ll be working on, but I’m sure it will be awesome.

we will start with snatches, then some clean and jerks, pulls and squats it’s a full workout on the way

tonights agenda includes:
squat snatches
snatch pulls and power snatches
as well as clean and push press
and of course squats

Overhead Squat Light
7 – 7 – 5 – 5 – 5
Muscle Cleans
3 – 3 – 3
Hang Power Clean
3 – 3 – 3
Hang Squat Cleans
3 – 3 – 3
Squat Cleans
3 – 3 – 3
Overhead Squat Light
7 – 7 – 5 – 5 – 5
Muscle Snatches
3 – 3 – 3
Hang Power Snatches
3 – 3 – 3
Hang Squat Cleans
3 – 3 – 3
Squat Snatches
3 – 3 – 3

Jerk work. Details upcoming.

Power Cleans + 1 Jerk
5 – 5 – 5 – 3 – 3
Box Jumps
3 sets of 5-10
Carpati Clean
3 -3 – 3- 3- 3
Jerks
3 – 3 – 3 – 3 – 3
Squat Clean
2 -2 -2 – 2- 2
Front Squat
5s

We will be working on our squat cleans mostly with some overhead and front squats. Be ready for a good one