Snatch complex -
2 hang snatch (from above the knee) + 2 OHS
2 sets at 70% of 1RM
2 sets at 75%
2 sets at 80%
B: Snatch pulls - from 1 " deficit - 3x4 at 95%
C: Deadlift
1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%
Snatch complex -
2 hang snatch (from above the knee) + 2 OHS
2 sets at 70% of 1RM
2 sets at 75%
2 sets at 80%
B: Snatch pulls - from 1 " deficit - 3x4 at 95%
C: Deadlift
1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side