WL

1) 5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

Strength

1a) 4X8 BB Weighted Back Extensions – heavy but perfect, rest 90 sec. DEMO VIDEO

1b) 4XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.