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A. Work up in weight, then do 5 sets of: 1 snatch pull (1 sec pause at knee) + 1 snatch (1 sec pause at knee).

B. Sots press – 3 max effort sets. Do a standing snatch grip press if the Sots press just isn’t happening for you yet.

C. 3 rounds, not for time:

– 5/leg front rack barbell split squats – increase weight from last week

– Max effort dip negatives (10 second negative, jump back up into position). If you are not able to control your descent on the dip, do max effort holds at the top of the dip. Focus on anchoring the shoulders down and back.

– Max effort med ball planks. Draw circles with your forearms while on the ball.