2 rounds of:
10 Push ups
5 Pull ups
20 minutes to establish 1 rep max Snatch
20 minutes to establish 1 rep max Clean and Jerk
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**20 minutes does not do 15-20 reps of snatch, then 15-20 reps of clean and jerk. At most, you might do 7-8 lifts of each (5 lifts of each is best). Warm up, then do one rep; add some weight and rest. Repeat.
Wear your favorite tank top to WOD Friday!! It’s going to be sunny and 102 degrees – sun’s out, guns out!
Need some lifting motivation??? Check out Dimitri Klokov and Ilya Ilyin snatch and clean and jerk.
Dmitry Klokov 196kg/431lb. snatch (he’s a 94kg/206lb lifter):
Ilyin clean and jerk, 233kg/512 lbs – he’s a 94kg/206lb lifter – like a boss. That’s a world record:
And in case you are wondering where the girls are at….this is Nadezda Evstyukhina from Russian snatching 130kg/286lb. and she is 75kg/165lb lifter. (The world record for her is 135kg, which based on this video, is in her wheelhouse).
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