Wednesday April 17, 2013


Power Cleans

70% 3x3

80% 3x3

90% 2x2


Snatch Pull

This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high.

100% 3x3

Add 20# 3 sets of 2 reps  (3x2)



80% 2x3

90% 3x2

100% 2x1