“if you ain’t first, you’re last”
week 7 day 3
- 4 sets : 2 receive position snatch @ 70-75%
- 1st catch in 1/4 squat, 2nd catch in 1/2 squat (above parallel)
- 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 75-80%
- 2 x 2 : snatch pulls @ 80+%
- 4 sets : 2 touch and go cleans + 1 hang squat clean @ 70-75%
12-min amrap
- 60 cal row
- 40 alternating arm db snatch (50/35)
- 20 bar muscle ups
scaling :
- jumping/banded bar muscle up
- burpee + kipping pullups
- 4 x (5 jumping pull ups + 5 push ups)
