STRENGTH: 4×5 deficit DL (stand on plate)

WOD: 8min AMRAP 9 DL 225/155 11 Burpee BJ Overs 24/20

 

Comp Rx:

1. Snatch Primer On the :90 Seconds x 3 Rounds 2 Pausing Overhead Squats 2 Snatch Balances 2 High Hang Squat Snatches Performed at 40%

2. Snatch From Blocks (Knee Level) 7 Sets of 2: 1×2 @ 60% 1×2 @ 65% 1×2 @ 70% 1×2 @ 75% Final three sets: Build as you see fit.

3. Back Squat Build to a Moderately Heavy Single Followed by: 2×2 @ 90% 2×4 @ 84% 1×10 @ 75%

4. Conditioning 9-15-21: Chest to Bar Pull-Ups Barbell-Facing Burpees Overhead Squats (95/65)