Thursday
Snatches
Drills
3x Through
1 High Hang Muscle Snatch
1 High Hang Power
1 High Hang Squat Snatch
1 Hang Muscle Snatch
1 Hang Power
1 Hang Squat snatch
1 Muscle Snatch
1 Power Snatch
1 Squat Snatch
5 x 3 OHS
(2 count pause in the bottom )
60% 65% 70% 75% 70%
Emom x 10
1 Hang Squat Snatch
1 Snatch
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a