A. Muscle Snatch + Hang Power Snatch – 1+1 x 5 building to a heavy(not max) complex
B. Back Squat Wave – 5 – 3 – 1 – 5 – 3 – 1; by feel, Example: 70%, 80%, 90%, 73%, 83%, 93% refer back to last Fridays back squats.
C. Choose One:
HSPU – Max strict + Kipping x 2; rest 2 min between efforts
HSPU – Accumulate 20-30 reps(do this if you don’t think you will be able to accumulate at least as many for max strict + kipping)
HSPU Feet on a box – accumulate 20 reps
HS hold – Tabata
D. If you are not coming in tomorrow you will do the following:
Note: For The Muscle Snatch focus on aggressively popping your hips, driving your feet through the floor and squeezing your but. When you pull on the bar drive through the elbows and pull hard. Make sure as the bar starts going overhead you press up on the bar. Finishing with your body tall, glutes and quads tight, and looking straight ahead. Do not re-dip once your hips have extended.
For the hang power snatch you will focus on the same things, but once you pull on the bar you will re-dip, pulling under the bar quickly.