mobilize, then:
Barbell Complex (complete 2 sets and use an empty barbell)
Barbell Muscle Snatch x 2 reps
Snatch Balance x 4 reps
Overhead Squats x 6 reps (hold 2 seconds at the bottom of the squat)
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Three sets of:
Bulgarian Split Squats x 6 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 10 reps @ 10X0 (unweighted)
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving into the next set. Heavier than last week
2019 Age Group Qualifier Event 5
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups
Time Cap: 10:00 min *scale to pushups
Upper Body Accessory Work
Three sets of:
Supinated-Grip Bent Over Row x 10-12 reps @ 3011
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111