FITNESS
A. Hang power snatch
Build to a 3RM for today in 12 minutes
Training notes:
-Any hang position above the knee is acceptable
Record top weight lifted.
B. Front squat
Build to a 3RM for today in 15 minutes
Training notes:
-Use the last several weeks of squatting as a good for what weight to shoot for.
Record weight lifted.
C. Rear-foot elevated split squat
Build to a 6RM per side @ 30×1 tempo
Training notes:
-Load by holding DBs at side
-Be honest on tempo
Record top weight lifted.
PERFORMANCE
A. Hang muscle snatch
Build to a 3RM for today in 12 minutes
Training notes:
-Any hang position above the knee is acceptable
-Make sure these are actually muscle snatches – no dropping under the bar
Record top weight lifted.
B. One and a quarter front squat
Build to a max for today in 15 minutes
Training notes:
-Make sure this is a legit one and a quarter front squat.
-Expect to hit somewhere around 90% of 1RM front squat.
Record top weight lifted.
C. Rear-foot elevated split squat
Build to a 6RM per side @ 30×1 tempo
Training notes:
-Load by holding DBs at side
-Be honest on tempo
Record top weight lifted.
