A. Snatch 4×3 @70-80%
Drop and reset each rep–Full squat snatch if possible. Work up based on feel.
B. AMRAP 20 Min
20 DB Clean and Jerk (50/30)
20 Wallballs (20/14)
A. Snatch 6×3 @70-80%
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
30 Double kettlebell clean and jerks 53/35lbs
30 Wallballs 30/20lbs
D. EMOM 10 minutes
100ft light weight sled push sprint