Strength
Power snatch + Overhead squat
heavy single
Workout
2-4-6-8-10
Dbl KB clean
Dlb KB lunge (total steps, alternating)
Single KB Snatch (per arm)
Rx – 53/35
*Yknow how Dave Castro basically said ‘eff you’ when he programmed the 1-10 ladder for 18.2? Similar feels. 😉
These KB movements are all shown from the hang or ‘swing’ position, but you can also do them from the ground – either is acceptable. Please note the rack position on the clean and lunge – hands under the chin or no further out than mid clavicle.
Strength should be seen in a similar light as the clean and jerk from Tuesday – get that technique down and ready for the meet next Saturday.