This Friday is the lift off competition. It is a fun and exciting way to test out what we have been working on. We will be running heats in the evening so today we will be doing a prep day for Friday.
Do your barbell warm up on your own or remember how the coach will warm you up today
Build up to 70% snatch in 4 lifts
A)6 min to make it to 95% in your snatch. If you are not going to make it Friday go up if you are feeling good but stop at the 6 min mark.
B)Rest 5 min
C)repeat with your clean and jerk.
D) build to 3rm for the day in 5 sets first set is when weight is loaded on the bar so make larger sets
E) pull ups 30 break it however you need to