4R
-5 weighted pass throughs
-3 snatch grip squat press *
-5 snatch lift off at 80% snatch 1RM.
*find “relaxed,” quality overhead position and hold 3 seconds/rep
3R
Snatch:
-65%x1
-75%x1
-85%x1
Keep reps clean and stand up to full lock out. Rest as needed. No misses.
Then
front squat: 3, 2, 1, 1, 1, 1, 1
Then
4R at weights of your choice
– 5 Behind Neck Snatch Grip Push Press
– 1 Overhead squat
*Overhead Squat Tempo = 5511(5 sec down-5 sec in squat-1 sec up-1 sec standing)