Strength
1.Tempo 1st Pull Snatch 5×2 Heavy as Possible rest 90sec
*This tempo should be 7 count up to the high hang position and then an explosive 2nd pull and a quick 3rd pull under. Make sure it is a true 7sec!! The goal is to maintain a perfect posterior pulling position.*
2.Back Squat 20 reps @ 30lbs Less than our 5RM from 8/15/12 or 15lbs more than last week
3a.Behind the neck Push Jerk+Snatch Balance 3×2+1 Heavy as Possible rest 60sec
3b.Snatch Pulls 3×3 Heavier then last week rest 60sec
-THEN-
Conditioning
OTM 5×2 Hang Power Snatch 60%+ and 3 Pistol Squats each leg
OTM 5×2 Turkish Get Ups 1 each side 55/35 and 6 Slapping Push-Ups
OTM 5×2 Over Head Squat Heavy as possible and 9 toes to bar