Strength
A) Squat Snatch – tempo
5×3 @70-80%
( Drop and reset between reps )
Compare weights and technique to weeks 3 and 6
B) Front squat – Heavy
1×1 @90%
5×3 @80-90%
Compare to weeks 3 and 5
Conditioning
For time
20 box jump over ( step down )
20 hang clean and jerk 43/30
5 burpee over the bar
Rest 1:00
20 box jump over ( step down )
15 hang clean and jerk 50/35
5 burpee over the bar
Rest 1:00
20 box jump over ( step down )
10 hang clean and jerk 60/40
5 burpee over the bar
Rest 1:00
20 box jump over ( step down )
5 hang clean and jerk 70/50
5 burpee over the bar
