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SESSION 1
Warm-up
Snatch sotts press 3x3 add weight over the sets
Snatch Balance 3x3
A. E2M8M High hang power snatch + hang power snatch + hang snatch @70% 1rm PS
E2M8M Hang power snatch + 2" below knee power snatch + hang snatch @75%
E2M8M Hang power snatch + snatch @80%
B. 4 sets
Strict wtd pull-up x 3
Strict wtd dips x 5 @30x1
C. 12-9-6
Deadlift 315/220
Strict deficit hspu 6"/4"
SESSION 2
A. E2M12M Back Squat x 6 @31X1
Work up to a heavy set of 6. Stick to the tempo!
B. EMOM10
Minute 1- Dual kettlebell front rack reverse lunge x 7 ea leg
Minute 2- Goblet Squat x 12 ...heavy
C. 6 sets
Row 400m
Run 400m
AB 15 cal
rest 1 min
D. For time
100 ghdsu
100 back extension
partition as needed