Today's Workout:
A. Skill Warm-up:
2 sets with an empty barbell:
3 Muscle Snatch + 3 OHS + 3 Snatch Drops + 3 Zotts Press
Rest 60 seconds
B. Weightlifting:
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-patella, floor)
Only move up in load if mechanics are perfect.
Followed by...
3 sets of:
Snatch Deadlift x 3 reps @ 90-95% of 1-RM Snatch
Rest 60 seconds
On the last rep or each set, take 5 full seconds to lower the weight back to the floor - going through good positioning.
C. Conditioning:
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
NO DROPPING BARS FROM OVERHEAD!
Time cap: 15-minutes
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