January 8, 2018

Squat Snatch 5-5-5-5-5

Build to heavy set of 5. Maintain good form

Performance Metcon

Perform as many rounds and reps as possible in 8 minutes of:
5 Clusters 115/80
12 Box Jumps 24/20

Fitness Metcon

Perform as many rounds and reps as possible in 8 minutes of:
3 Clusters 95/65
10 Box Jumps


Were getting closer to the end of our Olympic weightlifting cycle. For the next two weeks we will bring everything together and focus on the squat snatch and the clean and jerk. These will be our most technical lifts so form will be critical, don’t increase weight unless form can be maintained. The hips must go below parallel (if mobility allows) on the squat snatch and the clean and jerk. We are simply getting used to full range of motion whether we need it or not. Before we end this cycle we will find new 1 rep maxes in both lifts