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Strength
Split jerk from the rack (build to max)
3-3-3-3-3
METCON
8 min AMRAP
3 weighted pull ups
6 overhead squats (from the ground)
Note: No prescribed weight for the pull ups and overhead squats. Obviously, if you don’t quite have a pull up, don’t go weighted, but do something that will challenge you. For the overhead squats, depending on your technique and capacity, going for a weight slightly under your max power snatch would be a good start point. If your technique is spot on, aim for around 75% of your max power snatch. The goal is to go as heavy as you can while maintaining the intensity
Snatch (not touch and go, build up to max)
2-2-2-2-2
Snatch Pulls @110% of today’s max double
3-3-3-3
Note: touch and go triples
Front squats (build to max)
3-3-3-3-3
Note: Its tempting to get out of the squat fast but try to build confidence at the bottom, no pause but really reinforce a strong bottom position.
Acc work
sots press
5-5-5-5
