A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position
x 3 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
3-Position Power Snatch x 1 rep
Build over the course of the 4 sets. Work to 50-60% of 1-RM Power Snatch
(The 3 postions are: High Hang, Mid Knee, and Below Knee. They are done in that order)
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift Off
+ Snatch x 1 rep
*Sets 1-3 @ 80% of 1-RM Snatch
*Sets 4-6 @ 84% of 1-RM Snatch
*Sets 7-8 @ 88% of 1-RM Snatch
*Sets 9-10 @ 92% of 1-RM Snatch
C.
In 20 minutes, build to a 5-RM Back Squat
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups x 8 reps each leg
Build over the course of the 3 sets. Set the box height so your leg is at parallel when you step up.
E.
Four sets of:
Dips x 6 reps
Rest 30 seconds
Russian Twists x 30 seconds
Rest 60 seconds
A. 35/65/70/75
3 position up to 95
B this was a total failure I couldn’t get 84% so I moved on
C. Surprisingly 220 felt good
D.65/75 only had 20″ box so below para.
E.done
A. press in recieving:
45/55/65/75
3 position power snatch:
85/85/95/100
B. lift off + snatch:
120/120/120
125/125/125
130/130 fail
kept failing 130 which is frustrating cause last week i hit 135 for a set of 5 reps.
finished the emom with 115
C. 5RM backsquat
215
only got 225 for 2 reps. felt weak today i definitely know i can hit this for 5 reps
D. barbell step ups:
85/95/105
E. done