A) Lunge Warm Up/ Junkyard Dog/ Burgener Warm Up
B) Front Squat: 1Rm +10 x .9= TM
- 40% x 5
- 50% x 3
- 60% x 1+
C) Snatch Complex – Snatch Deadlift to Above the knee+ Snatch Deadlift to the hips + Snatch
- 5 sets to build heavy set. (Sweep, Scoop, Finish)
– Stay over the bar as long as possible during the deadlift to the hips. Try to bet your lift from last week.
D) 2 Snatch Push Press + 1 Overhead Pause Squat
- 5 sets to build to a heavy set.
E) Accessory Work – 3 Sets x 8-10 Reps
- Box Jumps
- Pull Ups
- GHD Back Extensions w/weight and a :10 second hold on the last rep.