Sorry kids, no time for my next 3.5 “points of light” from the Games. More to come tomorrow.
For your viewing pleasure, Spencer Arnold’s 124kg Snatch, and 155 Clean & Jerk from Nationals. Before you ask; no, Nationals was not held in a Middle School gymnasium… I think.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% – rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.
4b) 5X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.
3 rounds for total time of:
9 Deficit HSPU 6/4″
50 KBS 24/16kg
9 Bar Muscle-Ups