Strength
Deadlift
Heavy 3
Workout
5 RFT
8 Hand release Push ups
10 KB Snatch^ (5/5) – 53/35
12 Goblet squat – 53/35
^From the ground (see vid link above), alternating hands (not represented in video)
**Gotta love starting off the week with deadlifts, right?? This is all leading up to a heavy single the first week of February. Keep that in mind as you plot out your weight attempts. Also keep in mind how the strength days rotate – next deadlift day will be on a Saturday, and then on Friday (single). Got it??
We’re still doing some hinging in the workout with the KB snatches. What’s slightly different with these snatches is that they are starting from the ground with NO swing back. Pull that bad boy straight up and PUNCH. Speed is key here, both from the ground and punching your hand through the handle at the top. If you’re slow on the latter part and overgripping the handle, there might be some crashing down on the wrist/forearm, and that’s no bueno.