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%
5:00 on 4:00 Off x 4
AMRAP and pick up where you left off:
60 DU
50' of DB Front rack lunges 50/35lbs
40 DB snatch 50/35lbs
30 Cal row