Day#8 Week#4 Loading

Monday- 20+

Warm up

A:

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

Power snatch

Power snatch + OHS

Drop snatch

Full snatch

B:

2x 5

Barbell complex #2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

Skill

Full snatch

WOD

5x

Full snatch from below knees + floor

GoFit

Partner Warm up #4

Ping pong the following for 3 rounds:

Suicide

7 OHS with barbell

7 good mornings

7 dips

7 pull ups

7 GHD sit ups

Skill

Movement standards

WOD

5x

1 minute: 30 seconds rest

-DB thrusters

-DB press

-DB squat