Session 3

Strong 4 The Open Week 4 Session 3

Session Notes:

Big session to finish up Week 4, be sure to SEND IT!

1

Snatch Balance

Warm ups : 50%< 2-3 sets

Rest : 90-120s

60 %
x 2 reps
70 %
x 2 reps
80 %
x 1 reps
90 %
x 1 reps
100 %
x 1 reps
1 %
x MAX reps

2

Snatch

Warm ups : 50%< 2-3 sets

Rest : 90-120s

60 %
x 2 reps
70 %
x 2 reps
80 %
x 1 reps
90 %
x 1 reps
100 %
x 1 reps
1 %
x MAX reps

3

Clean & Jerk

Warm ups : 50%< 2-3 sets

Rest : 90-120s

60 %
x 2 reps
70 %
x 2 reps
80 %
x 1 reps
90 %
x 1 reps
100 %
x 1 reps
1 %
x MAX reps

4

Front Squat

Warm ups : 50%< 2-3 sets

Rest : 120-360s

60 %
x 2 reps
70 %
x 2 reps
80 %
x 1 reps
90 %
x 1 reps
100 %
x 1 reps
1 %
x MAX reps