A. Back Squat- 4 x 5 @70% (Rest exactly 2 minutes)
- No sleeves, weightlifters, or belts.
B. Snatch Complex, 4 Sets: 1 Snatch Deadlift + 1 Snatch Pull + 1 Below Knee Snatch x 2 @65%
(Rest exactly 2 minutes)
- Perform the snatch deadlift under a 3 second tempo from floor to hip. Focus on hitting proper positions at below knee, above knee, mid thigh, and hip
C. Deadlift- Find a 5RM
D. Sumo Deadlift- 1 x 20 @45% (of conventional deadlift 1rm)
“Yasso 800 Progression”
400m Recovery Jog
- Each 800m should be within 2 seconds of each other. Your recovery jog should be the same amount of time as your 800s.
8 Rounds AFAP
10 C2B and 8 Alternating Pistols