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