Tuesday, October 29

Warm-Up
3 x 6 Pause Squats, 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press

Prep
4 x 2 Pause Extension High Pulls
– Pause (1) Below the Knee, (2) Above the Knee, & (3) High Hang (Mid-Thigh), and then perform a high-pull
– bar only for 1st, and then add light weight across remaining sets

Strength
6 x 1 Power Snatch + 1 Snatch*
* Stand & Reset between each attempt; May power snatch of full snatch second rep; increase weight up to 85% of M.E. Snatch

Finisher
4 rounds of
4 Snatch High Pulls (@10% less than max weight used for strength work)
8 Standing DB Twists/side,
4 DB Strict Press Left Side,
8 Standing DB Twists/side,
4 DB Strict Press Right,
Rest 2min