Strength 1
Snatch pull + hang power snatch
3-3-2-2-1
Strength 2
Dips
3 x 5 – Strict
3x ME – Weighted (if you have at least 5 strict dips, work on weighted dips)
Yates Row
3 x 12 AHAP
**Starting off the week with our double strength day. Today we’ll focus on the snatch, particularly the snatch pull and hang power snatch. This might look very similar to last week, where we focused on the clean version of both movements. And also similar to what we did on September 14th. Check your log books to see how you fared. Weren’t in the gym that day? No problem! Work on technique and set some new markers to meet or beat in a couple months.
We’re pairing the snatch complex with some dips and barbell rows. This version of the row has your palms turned away from the body and your upper body slightly more upright than with a regular barbell/bent over row that we did a few weeks ago. All versions have their purpose and are great for developing strong backs.