Primer

5 sets
3 CMJ with solid catch
Rest 30s

Big Snatch Build up

Every 90s for 16 sets do

4 sets
4 muscle snatches from hips
4 behind the neck snatch grip pushpress

90s additional rest after 4 sets

4 sets
3 hang power snatches
3 snatch balance

90s additional rest after 4 sets

4 sets
2 hang snatches
2 OHS

90s additional rest after 4 sets

4 sets
1 hang snatch

CLEAN

TECHNIQUE:

3 sets | 4reps:
Mid Hang Clean Jump

3sets | 4 reps:
Mid Hang Clean Pull

4 sets | 3 reps | build up weight
Tall Muscle Clean

4 sets | 3 reps | build up weight
Tall Power Clean

PREP for WOD:
find a weight that allows you to do at least 5 unbroken P. Cleans

WOD

CF Benchmark Workout:
"GRACE"
30 Clean & Jerk @60/42,5kg
T.C. 6min

Clean and Jerk

Every 90s for 5 sets
Hang Clean + Clean + Split Jerk @ 70-85%

Then EMOM3
1 Clean and Jerk @ 90-95%+

Front Squat (Maintenance)

3 sets
5 reps @ 75-85% (1-2RIR)
Rest 2 min

Strength

3 sets of:
6-10 strict (wtd.) chin ups
rest 60sec.
6-10 lat. box step downs (each side - @ Bodyweight, controlled ecc. great ROM)
rest 60sec.

- go heavy but leave 2-3 RIR for each movement! -