Strength
SPU Warm Up (BAR x5reps each)
Snatch Lift Off + Snatch Pull + Snatch RDL to Knee + Lap Snatch
OT2min 16min
*First 3 sets keep at 50%, then for the following 5 build to something heavy but priority should be mechanics over weight.*
Snatch Grip RDL to knees 3×3 95-105% of snatch
Back Squat
4×5 starting at a very light weight and building up to a moderately heavy weight
1×5 5lbs heavier than last week
-THEN-
Conditioning
3 Rounds each for time:
10 Alternating Dumb Bell Snatches 55/35
15 Burpees
20 Squats
Rest 90sec