A) Pick one of the following complexes as a way to get better at your technique (still increasing weight when possible throughout).
Every 1:30, for 8 rounds, complete:
3 Hang Cleans or Snatches
3-Position Clean or Snatch (floor, knee, high thigh)
1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squats
Any of the options can be caught in a Power or Squat position.
B) AMRAP, in 3:00, of:
3 Hang Power Cleans
9 Air Squats
Rest 1:00 and repeat for 5 total AMRAPs.
Start where you left off for each new AMRAP.
Round 1) 135/95
Round 2) 145/100
Round 3) 155/105
Round 4) 165/110
Round 5) 175/115