Strength Part 1 Back Squat Set #1 - 4 Reps @ 72% Set #2 - 2 Reps @ 78% Set #3 - 4 Reps @ 72% Set #4 - 2 Reps @ 82% Set #5 - 4 Reps @ 72% Set #6 - 2 Reps @ 86%
Strength Part 2 Back Rack Lunges 2 Sets of 14 @ 40%
Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14. Rest as needed between sets.
Snatch Work Alternating "On the Minute" x 10 (5 Rounds): Minute 1 - 3-Position Power Snatch Minute 2 - 3-Position Squat Snatch
In both movements, the starting positions are the same.
Position #1 - High Hang. Pockets, with shoulders over the bar and a slight knee bend. Position #2 - Hang. Knee level, with shoulders over the bar and shin bones vertical. Position #3 - Floor. A full repetition.
