Monday, January 7, 2018- Week Three- Day One

Snatch Push Press: work up to a heavy triple

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 3×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 Snatches (reset after each on. no touch and go)

Even Minutes: 3 Tall Box Jumps 

Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Go heavier than last week. 

3 sets: 

Ring Dips: max reps in 60 seconds. 

Ring dips with band: max reps in 45 seconds. 

Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank. 

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