deload

3 sets : up to 70%

  • 1 snatch pull
  • 1 floating snatch
  • 1 ohs

10 sets  : every : 90

  • sets 1 – 4 :
    • 2 snatch @ 65-70%
      • *focus on form & speed thru middle 
  • sets 5 – 6 :
    • 3 snatch pulls @ 80%
  • sets 7 – 10 : accessory
    • odd : 5 chin ups (banded/weighted)
    • even :60 plank hold (on hands)

for time (18-min)

  • 30/25 cal bike
  • 15 power snatch (95/65).
  • 10 pull ups
  • 20/18 cal bike
  • 12 power snatch (135/85)
  • 20 pull ups
  • 10/8 cal bike
  • 9 power snatch (155/105)
  • 30 pull ups