Fitness: Snatch Segment Deadlift (1" off floor, Knee, Mid Hang) + Mid Hang Power Snatch + OHS
Try to catch the power snatch in a quarter squat, stabalize the load then proceed into the rest of the overhead squat. Only recover the bar after the power snatch if you need to adjust your feet or position. Only go as deep as you can organize properly in the overhead squat.
Performance: Snatch Segment Deadlift (1" off floor, Knee, Mid Hang) + Mid Hang Snatch
The first part of this complex can develop awarness of balance and tension during the initial pull off the floor. Focus on speed under the bar for the mid hang snatch.
Fitness: 3x5 Across
Leave room to grow, today's reps should feel like there is weight on the bar but you're moving perfectly and not grinding. Reset 1-3 exposures from the last cycle if you need to reset.
Performance: Work up to a heavy 5
Try to beat last week's heavy 5 by 5 to 15 lbs.
Post loads to comments.
Not For Time:
50 Dumbbell Push Press
100 Dumbbell Lunges (50ea)
Break up however desired, Rest as little as necessary between sets.
Post Rx and breakdown to comments.
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