Weightlifting

These power days are meant to build speed and explosiveness. Stay lighter if you need to and be snappy! Snatch Push Press + OHS: (3+3) x 4 Power Snatch: 3,3,3,2,2,2,1,1,1 Power Clean and Push jerk: 3,2,2,1,1,1,1 Deficit Clean Deadlift: 3×4 Box Jumps: 5×5 as tall and possible. 

Snatch Balance + Pause OHS +OHS : (1+1+1) x 5 Muscle Snatch+ Snatch Balance without a Dip: (3+3) x 1, (2+2) x 2 High Hang Snatch+ Snatch Below The Knee+ Snatch: (1+1+1) x 5 Tempo Back Squat: 5×3 @ 3 second descent, 3 second hold in the bottom. 

Class WOD is WEIGHTLIFTING today! Coach led warm up: Banded floor stretches Weightlifting: Full grip thruster 3-3-3-3 (work to 3rm) Clean 3-3-2-2-2-1 (work up to 90%) Deficit clean deadlifts 5-5-5-5-5 (use 70% of 1rm DL across) Accessory work: 3 x :60 second KB front rack hold (HAP across) * Post heaviest weights for all

Snatch: Work up to a heavy single for the day Clean and jerk: Work up to a heavy single for the day Front Squat: Work up to a heavy single for the

Stay light today! Snatch Balance without a dip + Sots Press: (3+3) x 5 Slow Snatch Deadlift to Hips+ Power Snatch: (1+3) x3 (1+2)x3 Power Clean and Push jerk: 3,2,2,1,1,1, Pause Clean Deadlift: 4×3 *Pause at the knee for two seconds *