Warm up - crossover symmetry activation, couch stretch, elevated pigeon stretch, calf/ankle stair stretch, 30 air squats (w/hip circle) varying stance width and toe angle, 20 shoulder rolls, 10 Barbell OHS, work up with barbell until loose.
Snatch Grip Push Press + Snatch Grip Split Jerk + 2 OHS
1,1,1
*Work up to 3 tough sets, making small increases each set. Around 80%-85% of 1RM snatch for all 3 sets.
Overhead Squat
2,2,2
*Build up above this 85% for 3 sets of 2 reps up to a moderate double for the day!
Back Squat
2 WAVES:
3 reps @ 88-90%
1 rep @ 92.5-95%
*Two waves here, if you feel good, increase a bit on the second wave. Use a training max to base you % off of. Normally that’s 5-7% off your best tapered Max.
21-15-9
Dumbell Snatch 70/50
42-30-18
Pistols (Alternating legs)
Rest until the clock hits 15:00
21-15-9
Strict HSPU
Bar Muscle Ups