WL
7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed
BB Cycling
1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.
2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1
Accessories
1a) 4×3 Snatch Balance – work to a 3rm, rest 2:00
1b) 4×3 Muscle Snatch – work to a 3rm, rest 2:00
Strength
1a) 4X5 Front Squats – work to a 5rm, rest 2:00
1b) 4×5 Sots press – work to a 5rm, rest 2:00
First outlaw session today. I’m from Scotland so everything is in Kilos!
7×1 Snatch from blocks – 50,55,55,57.5,60,65,65
3×3 UB Hang snatches 50,55,55
1xME T&G Snatch @50kg = 6 reps
4×3 snatch balance 50/60/65/70
4×3 muscle snatch 50/55/60/55
4×5 front squats 90/95/97.5/100*(4 reps)
4×5 Klokov press* 40/40/40/40 *I’ve not got the flexibility yet to manage a sots press. Not great numbers but they’ll get better. Thanks