Foot Movement in the Olympic Lifts: Middle-Top-Middle

Thursday




Fitness

Strength

Back Squat 5-5-5-5-5 *increase from last week*

Conditioning

AMRAP 3 mins: 50 Double-unders 25 Russian KBS, 70/55lbs. *Rest 3 mins X 5*



Sport

A. Snatch *build to a heavy single*

B. 20 seconds, max reps: Front Squat, 155/105lbs. *Rest 40 seconds X 2*

20 seconds, max reps: S2OH, 155/105lbs. *Rest 40 seconds X 2*

20 seconds, max reps: Power Clean, 155/105lbs. *Rest 40 seconds X 2*

C. 3 sets: ME Row 500m *Rest 4 mins*

ME AB 1K *Rest 4 mins*



Barbell Club

Warmup: Turn-over drill

A. 3 Position Clean Pull, 5×1@100%

B. Hang Power Clean, 4×3@80%

C. 2 Power Jerks + 1 Split Jerk, X 5 sets

D. 1 1/4 Front Squat 4×3@80%


Today’s Link – Foot Movement In The Olympic Lifts: Middle-Top-Middle