A. Power Snatch + Hang Squat Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork
140lbs - 1 RM is 150... I'll take it!
B. OHS – 5RM + 2×5@90%
*improve on last week
175lbs - old 1RM
190lbs x 3 - New 1 RM and 3 RM!
C. AMRAP 8 – competition pace
6 Squat Snatch (135/93)
9 T2B
12 Bar Facing Burpees
ROUNDS: 4+2
D. Assistance Work
3 Rounds
15 Double Seated Bent Over DB Rows
20 Banded Scap Squeezes
15 Banded Good Mornings
16 (8 each side) Banded Side Steps
15 Weighted Sit Ups
C. AMRAP 8 – competition pace
6 Squat Snatch (135/93)
9 T2B
12 Bar Facing Burpees
ROUNDS: 4+2
D. Assistance Work
3 Rounds
15 Double Seated Bent Over DB Rows
20 Banded Scap Squeezes
15 Banded Good Mornings
16 (8 each side) Banded Side Steps
15 Weighted Sit Ups
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