Mobilize, then:
2 sets of:
3 deep squat progressions
10 pass throughs w/pvc
5 box jumps
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
B. Shred”
For time:
50 Calories of Assault Bike
50 Power Snatches (75/55 lbs)
Go hard on this one! Don’t be afraid of the pain, embrace it!
C. Posterior Chain Accessory Work
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds