Friday- Snatch Tech + Snatch CP + Pause FSQ + Core stability

A. 3-Position Snatch, 1/90 sec for 7 sets (high hang, mid thigh, floor), building *no failed reps **start @ 85# and build off feel **video 1 or 2 sets

85(2) 95(3) 105(2)

B. Heaving Snatch Balance + Overhead Squat, build to a tough complex in 12 min **start @ 135 and build off feel  **video 1-2 sets

160 for one complex 

C. Front Squat @ 12X1, build to 3RM then drop 10% for 2 sets of 3 *note change in tempo

225 dropped to 205 

D1. Front Rack Yoke or Barbell Carry- 4 x 100’ w/ 75-80% 1RM FSQ, rest as needed

225

D2. Farmer’s Carry, 4 x 150’ heavy, rest as needed

100 db each hand