Power

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

For time:

Run 800m
30 Strict HSPU
30 Jumping Back Squats 45/35#
Run 400m
30 Jumping Back Squats 45/35#
30 Strict HSPU
Run 800m

Do Work…