Strength
A. Snatch 3-2-1-3-2-1-1
Hang (mid thigh) x Snatch Waves : 3 @ 70% 1 RM Snatch 2 @ 75% 1 @ 80% - rest 60-90 seconds - 3 @ 75% 2 @ 80% 1 @ 85% - rest 60-90 seconds - 1 @ 85%+ *You can go heavier if you feel good! B. Snatch Deadlift 3x3 (if Time)
Deficit Snatch Deadlift (4in) for load: - 3x3 @ 100% 1RM Snatch - rest 60-90 seconds between sets -
Conditioning
The Edge of Skill
Every min (12 mins) 4 Strict Pull-Ups 8 Push-Ups 12 Air Squats
Accessory
1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)
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