Strength
1.Snatch Pull from High Blocks+Snatch From High Blocks 5×1+1 60-70% Rest 60sec
*If at any point in time you are looking or felling like the lift is not fast and smooth with near flawless technique then you have gone to heavy.*
2a.Snatch Push Jerk 3×3 Heavy as possible Rest 45sec
2b.Snatch Pulls 3×3 105%+ or heavier than last week. The bar speed should look the same as if it was 75%. If it isn’t then lower the weight. Rest 45sec
3.Front Squats 3×3 Heavy as possible with a 3sec pause at the bottom Rest 90sec
-THEN-
Conditioning
8min AMRAP
5 Shoulder to Over Head #135/95
15 Double Unders