09132021

Front Squat

8×8@40%

Hang Power Clean

8×8@40%

Pull Ups

8×8

*Same as last week use the same level bands that you did last week to keep these sets unbroken.*

DB Weighted Step Ups

8×8

Single Arm DB Row

8×8

Barbell Reverse Curl

8×8

Week 1 – Lift Off

2 Empty Barbell Complexes

3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 OHS

Complex

Snatch Grip DL to 1″ and pause then to low hang and pause then to hang for a hang snatch, then drop the bar and do a full snatch.

**Build to a heavy complex for the day**

Deload the bar to 60% of your heaviest complex and complete 10 complexes at that percentage

Tempo Snatch Grip DL

3×1@100% of Snatch

10 sec. up 10 sec. down