W4

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 **Knees back on mid thigh position

85(2),95(2) 105(2) 115(1)

B. Squat Snatch + Snatch Balance, build to a tough complex in 12 min ** **video 1-2 sets

The video is the extent of the 12 minutes at 115

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

235  sets at 210 

D1. Front Rack Yoke or Barbell Carry- 4 x 100’ w/ 80-90% 1RM FSQ, rest as needed

245

D2. Farmer’s Carry, 4 x 100’ heavy, rest as needed

100