Wednesday

A. Pressing Snatch Balance, 3 x 3, rest 90 sec  *perfect last week

65,75,80

B. Snatch Balance- build to 4RM **2 sec pause in catch position **focus on aggressive fast lockout and punch with arms/shoulders.  As you’re lowering down keep core tight and soft knees to receive it.

135

C. Snatch Grip Deadlift @ 41X1, 4 x 3 reps, rest 2 min

225,255,280 last set was rough 

D1. Front Rack RFE Split Squat @ 3030, 4 x 7/leg, rest 60 sec b/w legs

140 all sets

D2. Glute Ham Raise @ 50X1, 4 x 4-6 reps, rest 60 sec *video **use band assistance if needed

+

3 x Row 22 sec MAX EFFORT, rest 2 min b/w sets

1:22, 1:21,1:22

3 sets

Row 500m @ -2 sec pace from last week

Rest 60 sec

1:52