Strength

1. Snatch off High Blocks at Hip Height 7×2 Heavy but Fast Rest 90sec

*Note that this is not heavy as possible, it is heavier than what we have done and should be above 65% of your Max snatch but form comes first still not the weight.*

2A. Press Snatch 3×3 Heavy but Fast Rest 60sec

2B. Snatch Pull From Ground+Hanging Snatch Pull Above the Knee 3×1+2 Heavy but Fast Rest 60sec

3. Squat 20 reps @ 75lbs Less than our 5RM from 8/15/12 or 15lbs more than last week

-THEN-

Conditioning

3 Rounds For Time:

Run 200meters

10 Burpees

5 One Legged Box Jumps on each Leg 20/16

Mid Line

10 Turkish Get Ups each side with a pause 55/35

*The pause is done in 4 spots, 2 on the way up and 2 on the way down.  The pause should be for 7 sec each.  The first one is in the Hip lifted position when one arm and 2 legs are all that is touching the ground.  The other is the position after the leg has swept threw and you are on your knee with your arm on the ground.  The other 2 are done in the same positions but come back down from standing.*