One set of:
Deep Squat Progressions x 3 reps
Banded Pass Thru’s in a Squat x 10 reps
and then . . .
A.
Three sets of:
Power Snatch + Overhead Squat (focus on your landing for the power snatches)
B.
Every 2 minutes, for 12 minutes, complete:
Snatch Lift-Off x 1.1 + Snatch
(Start at 75% of 1-RM and build over the course of the 6 sets)
C.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes
*Same as last week, try to increase the load used
D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Strict Handstand Push-Ups
5 Deadlifts 255/183
1 Legless Rope Climb
30 Double-Unders
Rest 2 minutes then repeat for a total of four sets. Pick up where you left off.