A. Snatch – Every 90 seconds for 6 rounds, do 1 hang snatch + 1 snatch. You may increase the weight as you move through the sets, provided your technique is good, but keep it below 85%.
B. Overhead squat – 3×3 using a 3111 tempo (3 second negative). Aim for about 75%.
C. 3 rounds, not for time:
1 arm seated DB press – Starting with your weaker arm, do as many reps as you can. Then match (do not exceed) that number with your stronger arm. We are looking to get the weak arm stronger, not the strong arm stronger (not yet anyway).
5-8 reps of KB/DB rows with 2 second pause at the top. Focus on scapular retraction (pulling the shoulder blade back).
D. Tuck holds/tuck rocks/straddle rocks. You should know the drill by now. 3-4 sets, more reps/time than last week.