1. Snatch Deadlift + Muscle Snatch+ OHS+ Snatch Balance w/out a dip+Zotts Press: (3+3+3+3+3) x 3 sets. *stay light and use this as a warm up. On the snatch deadlift, take 10 seconds to lift the bar.. reinforcing balance and good positions. On the muscle snatch, pull and punch turn over.
2. Snatch Push Press+OHS+Pause Snatch Balance: 2x (3+2+1), 2x (2+1+1), 2x (1+1+1) . Work up in weight throughout the 6 sets. On the snatch balance, work on your hands and feet hitting at the same time!
3. Low Hang Snatch (right above knee) +Snatch: 2x (2+2), 2x (2+1), 2x (1+1). Work up in weight throughout the course of the 6 sets. *On the low hang snatch, deadlift the bar up to above the knee, pause, and then snatch. You will not stand all the way up and then go back down to above the knee.
4. Tempo Back Squat + Back Squat: 5x (2+2) *On the tempo back squat, 3 second descent, 2 second pause in the bottom. Normal speed on the regular back squat. Work up in weight throughout the 5 sets. On the regular back squat, catch that bounce!
5. 3 sets:
5-10 tempo strict pull ups. Hold for 2 seconds at the top, 2 second descent, 2 second pause in the hanging position. If you can’t do strict pull ups, ring rows are fine.
50’ HEAVY kb or db farmers carry
15 weighted ab mat sit ups
*this is not for time… the focus is on quality of movement