Weightlifting technique

Monday

4 position Snatch: 50, 60, 65, 70, 65, 60

Clean & Jerk: 3×90, 3×90, 3×90, 3×90

1a) 3×3 Pause Front Squats. 90 sec rest

1b) 3×8 tempo dips (3sec at the top, way down, rock bottom, way up)

WOD

4min rope jump

30 pull-up holds at the top

4min rope jump


Wednesday

Snatch: 3×60, 3×65, 3×70, 2×75, 1×80

Clean & Jerk: 2×90, 1×100

Clean pull: 3×3 @ 120

1a) 4x Paused front squat 3×100, rest 90 sec

1b) 3x 1min toes to bar ME, rest 90 sec

3 rounds of- 

A) Row 500m All Out

Rest 1:00

B) Row 500m @ 80% of all pace from A

Rest 1:00

Took it easy. Around 2min pace for the fast intervals and 2:15 for the slow ones.

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