Work Move systematically to get as far as possible from A to D during class time according to experience and ability
A. Behind Neck Jerk Grip Push Press – 6 x 5 @ by feel (https://www.youtube.com/watch?v=WpyPVbFYoJI) -anything more than the bar counts as a set -find “relaxed,” quality overhead position and hold 2 seconds
B . Power Snatch w/pause + High Hang Snatch – 6 x 2+3 @ by feel -straps recommended (For an explanation on strap use, click https://www.youtube.com/watch?v=kNhLpFXvb0Y) -2 second pause at launch position/rep on power snatch -2 second within high hang set up on high hang snatch
C. Front Squat – 4 x 5 @ 80-85% clean -3 second pause in bottom on 1st rep/set
D. Clean from Launch – 5 x 5 @ by feel up to no more than 60% clean -anything more than the bar counts as a set -Clean is from above the knee