Strength

Snatch Pull + Hang Squat Snatch
5x1 Across starting at 70% of 1RM Snatch
5-10lb increase each week

 

WOD

7RFT
7 Deadlifts 95/65
20m Shuttle Sprint (down and back)
7 Shoulder to Overhead 95/65
20m Shuttle Sprint (down and back)

L3: Barbell at 135/95

 

Comp HW

Snatch Grip Push Press
4x3 Across Starting at 60% of 1RM Snatch
5-10lb increase each week

Snatch Balance
5x2 Across Starting at 60%
5-10lb increase each week
 

Comment

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