121230 1RM Snatch & Clean and Jerk

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up
Snatch warm-up

• 3 reps of each
• squat to muscle snatch to overhead squat
• squat to power snatch to overhead squat
• squat to snatch

BB Gymnastics
20 minutes to establish a 1RM Snatch. (145#)
20 minutes to establish a 1RM Clean & Jerk. (185#)

Conditioning
2 min ME Front Squats @ 80% (155#) 14 reps
*Rest 2 minutes.
10 min AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Score: 3 rounds + 30 DUs + 6 power snatch
*Rest 2 minutes.
2 min ME Front Squats @ 80% (155#) 13 reps

Cash out:
5 min Airdyne