Time to work on a little oly lifts. Focus on speed and technical execution.
Oly
Snatch: work to a 3rm, then 1X3@90%, 1X3@85%
Strength/Hypertrophy
A. Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1XME@90%
B. 3X6 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height
Accessory Work
A. 3 sets of: 7 Pull ups + 5 C2B + 3 Bar MU without coming off the bar – rest as needed between sets
B. 3 sets of: 5-10 Strict C2B – 1 minute rest between sets
Lane.... if your dying for a WOD... here ya go.
Optional WOD
AMRAP 15:4 1-arm DB Snatches at 65, each arm
400m run
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