Day 1
Lift
PRIMER: 3-Position Snatch *above-knee(hang) *below-knee(hang) *floor
2 x (1 + 1 + 1)
2 x (1 + 1 + 1)
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Snatch
3 x 1
3 x 1
3 x 1
*Rest 1:00 between sets
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Snatch Halting Deadlift + Snatch Pull
2 x (2 + 3)
2 x (2 + 2)
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Back Squat
1 x 5
1 x 3
1 x 2
1 x 5
1 x 3
1 x 2
Successories
3 - 5 Sets (not for time):
15 Banded Pull-Apart
5 - 10 Strict Toes to Bar (or Knees to Elbow)
:30 - :45 Hollow Rock
8/8 Single Leg Kettlebell RDL
MetCon
1500m Row
Rest 1:00
250m Row
Rest :30
250m Row
Rest 2:00
100m Row
Rest :45
250m Row
Rest :45
250m Row