ALL: Push Press (Up to 8RM, 95%x8, 90%x8)
ALL: Back Squat (:02 Pause Back Squat heavy set of 4, 95%x4, 90%x4)
EXTRA: Hang Snatch (75%x2, 80%x2, 85%x2x4)
*If fatigue or soreness is limiting quality work, drop percentages to where things are “crisp” and get the total volume. If schedule permits, do snatching prior to any other lifting.
EXTRA: Metcon (AMRAP – Rounds and Reps)
6 One Arm Dumbbell Thrusters, left arm
6 One Arm Dumbbell Thrusters, right arm
12 Handstand Pushups
*Select a moderately heavy weight for dumbbell thrusters. The athlete should be able to complete 6 unbroken reps every time with moderate effort.