A. Warm Up
6 minutes of Row or airdyne
*Every 60 seconds sprint for 10 seconds (6 total) build up max power with each sprint
B. Segmented Snatch Grip Deadlift (3 Pauses)
3 sets of 3 reps @ 3131 Tempo
*Position is principle focus, build from previous weeks
C. Slow Pull Snatch Pull
3 sets of 4 reps
*start light this week – focus on great mechanics, removing the pause from previous weeks but still utilizing a slow pull to reinfore good 1st pull mechanics
D. Conditioning
14-10-8-6-2
Russian Kettelbells Swings 53/35
Goblet Reverse Lunges (total reps) 53/35
*coaches challenge 70/53 KB + 14-10-8-6-2-6-8-10-14 rep scheme