Weightlifting
Every 3 mins x 5 sets
1x [ 1 Power Snatch + 2 Squat Snatches ], pick load
Starting at 82% of your 1RM power snatch and then increasing each set. This is not touch-and-go, reset between each rep.
Primary Objective:
Working to a successful load for the day- 92+% 1RM power snatch.
Secondary Objective:
Hitting triple extension in the squat snatch- I want you to produce a significant amount of leg drive (without early arm bend) to get the bar high, just like you do for the power snatch, which will then in turn find a strong tall (triple) extension.
Every 3 mins x 6 sets: Front Squats
1 x 7 reps @ 65%
1 x 5 reps @ 70%
1 x 5 reps @ 72%
1 x 3 reps @ 77%
1 x 3 reps @ 82%
1 x 3 reps @ 85%
Conditioning
5 rounds, each round for time, of:
50 Double Unders
10 Bar Facing Burpees
5 Squat Cleans, 65% 1RM
Rest 1:1 between each round.
EMOM 16
1st 15 GHD Sit-ups
2nd 50 secs BikeErg or AirBike
3rd Max Rope Climb
4th 50 secs SkiErg
Accessory Work
5 Rounds for Quality
6 L/6 R Barbell Single Leg Deadlifts, pick load
15 Weighted GHD Hip Extensions, pick load
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