Today we are going to do 5 sets of 1 at 90% and above. I don't want you to go max effort here as we are going to go 100% next cycle. Make sure your form is solid!
Snatch (5 x 1 > 90% of 1 rep max snatch)
*Next cycle we’re going for 100% effort *Posterior hip rocks x 5 reps / side between sets of snatch
15 minute EMOM (5 rounds of each): Minute 1: 7 power snatches @ ~50% of weight used for snatch (try for touch and go) Minute 2: 14 heavy wall balls (30/20) (RX+ 20 reps) Minute 3: 32 double unders (RX+ 50 double unders) *RX+ 21 minute EMOM (7 total rounds) *Adjust weights to keep strong technique and to finish within the minute time caps each round *Score is weight on snatch
a: Barbell Curl (3x15 tempo 20X0)
b: Handstand Lateral Walk (3 x 10-15 steps / direction)
*Perform wall facing if able, if uncomfortable perform facing away from wall
c: Snatch Grip RDL (3 x 7 tempo 20X0)