OLYMPIC LIFTING
A) Snatch PP + OHS; 2+2; take off rack; every :90, build gradually up to 65-70% 1 RM snatch in 5 sets
B) Power snatch + Hang Squat snatch + squat snatch; 1+1+1; every 2:00, building to best set in 6 sets then 1 more at best set
C) Snatch pull;
3×[email protected]%
2×[email protected]%
3×[email protected]%
ACCESSORY:
3 sets; time allowing
D1) Single arm KB clean and push press; 8-10/arm; rest :30
D2) Strict pull up with pause chin over bar; 5-7 reps; rest :30
D3) RFESS (aka Bulgarian Split Squat) with KB in FR; 8-10 reps/leg; rest :30
D4) KB mixed rack carry x 100’ slow cadence; :60 rest