StrongFit Advanced Foundations Sep 5 - 7

Tue Sep 5

High Pull + Power Snatch
2 (1 + 1) @ 50 - 55 - 60%

High Pull + Snatch
2 (1 + 1) @ 60 - 65 - 70%

Snatch Doubles @ 70 - 75 - 80%

Snatch
2 x 1 @ 85 - 88 - 91%

Controlled pull from floor, MUST find skill transfer

Wed Sep 6

Clean Pull to bb + Clean + Push Jerk + Jerk
1 + 1 + 1 + 2 @ 60 - 65 - 70 - 75 - 80 - 80 - 80

Clean Grip RDLs @ 1RM CJ
Tempo: 31X1
Focus on balance and mid back activation

Thu Sep 7

Hang Power Snatch
2 x 2 @ 50 - 55 - 60%

Hang Snatch
1 x 2 @ 60 - 65 - 70 -75 - 80

AMRAMP Unbroken Hang Snatches @ 85% (must make 2 minimum)

Power Clean + Clean + Jerk
2(1 + 1 + 1) @ 60 - 65 -70 - 75