Growth & Development

A. Snatch Grip Deadlift 3 position pause 3.2.1 @ 2 seconds holds x 3 reps x 6 sets Starting with your 1RM weight and adding each set

B. 5 sets

15 DB Deadlift  ( you choose something heavy enough for this and shoulder to overhead )

10 Assault bike cals

15 DB shoulder to overhead ( use same weight you use for deads )

10 Row cals

+ 2:00 rest between sets

 

Performance

A. 4 sets

1 power snatch EMOM @ 75-80%

B. 3 sets

1 hang Squat snatch EMOM @ 80-85%

C. 2 sets

1 squat snatch EMOM @ 85-90%

D. 3 rounds for time

5 hang squat clean 155/105

10 bar facing burpee

30 double under

10 pull-ups

5 box facing burpee box jump (NOT OVER)

 

 

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