Strength
1.Tempo 1st Pull Snatch with a 3 sec pause at rock bottom squat 5×2 Heavier than last week 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 @ 15lbs Less than our 5RM from 8/15/12 or 15lbs more than last week
3. Snatch Balance 3×5 Heavy as Possible Rest 90sec
-THEN-
Conditioning
7min AMRAP
3 Ball to Shoulder 85/50
6 Ball Slams 35/25
9 Wall Balls 20/14