A. Snatch 5×2@ 80-90%. Drop and reset after each rep.

B. “Nancy”
5 Rounds:
400m Run
15 Overhead Squat (95/65)


A. Snatch 7×2 @80-90% – Drop and reset each rep Full squat snatch, of course. Work up based on feel.

B. “Touch and Go Deadlift Skill Work” 3×5 at very moderate weight (Add 10/5lbs to last week) It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

C. AMRAP 30 minutes
Run 800m
15 Power snatch 135/95lbs

D. 6 Rounds 100m sled push sprint – Light and fast Rest 3 minutes We’re looking for a continuous effort here, if you cannot get 100m straight, shorten the distance and up the rounds to accumulate 600m of sled sprints)