A) Every 90 sec x 3 sets:
– 3 stop snatch pull + high hang snatch + overhead squat @ 55-65%
+
Every 90 sec x 7 sets:
– pause snatch @ 65-90+%
(pause at knee for 2 counts)
B) 2K row time trial
*Goal is to hold a pace about 5 sec slower than last week’s 500m repeats.
C) 3 sets for quality:
– 10 x BB hip thrusts @ 10X1
– 30 sec x L-sit, accumulated