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