Wednesday Group Strength and Conditioning

1. snatch: 3, 2, 1, 1, 1, 1 (NO MISSES….choose weight wisely.) the last rep would be what you would consider to be your opener for a weightlifting competition.
2. clean and jerk: 2, 1, 1, 1…..same as snatch. But if you feel you need more warm up sets, please take them. Don’t rush if it feels sketchy to move to heavy weight in only 3 sets.
3. front squat: 1, 1, 1, 1, 1 Keep moving up in weight. Build from the max weight you cleaned
Exploratory work:
3 sets of 5 Weighted GHD hip extensions. Hold weight on chest on place it on back. Start light and emphasize controlled movement through full range of motion.

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