Warm up - crossover symmetry activation, banded couch stretch, twisted cross stretch, 20 shoulder rolls, 20 air squats w/hip circle, ankle/calf squat stretch (weight on knees), 10 Bulgarian split lunges (5 each leg, deep as you can go), barbell warm up - 5 muscle snatch + 5 OHS + 3 snatch (until loose…)
Snatch Doubles
-Sets of 2 all the way up to 75%, then increase by 5-10# each set until you reach a top set for the day. The goal should be to get to or slightly above your triple from last week.
Snatch Deadlifts
5 x 2 reps
*Start at 100% and work up in weight each set to a heavy 2 for the day. Re-set at the bottom between reps.
9-10-11-12
Strict Deficit HSPU 6”/4”
18-20-22-24
Toes to Bar
36-40-44-48
KBS #70#53
PM Session
Warm up - banded couch stretch, straddle hamstring stretch, twisted cross stretch, 15 shoulder rolls, 10 Bulgarian split lunges (5 each leg as low as you can), 10 seated barbell good mornings, 2 x 20 air squats w/hip circle + calf/ankle stair stretch + upper back foam roll/stretch
Back Squats
10/10/3/2/1
1 x Max reps @ 70%
For time:
20 Muscle Ups
80 GHD Sit Ups
60 Weighted box step ups
40 Calorie Row
20 Shoulder to Overhead (Single DB) 100/70# (5 each arm x 2)