Strength 1
Snatch grip deadlift
3 x 3
Strength 2
Power snatch + Overhead squat
3-3-2-2-1
**Slowing things down again, but instead of gymnastics skill work, I’d like to call this an Olympic lifting skill work day. Always be working on your technique. Even though a movement might say ‘heavy 3’ or ‘build to a heavy single’, rarely is maxing out the goal. Is every rep – no matter the weight – performed with near perfection and precision every time? It can always be better. I’m not saying you shouldn’t push the weight some time, but if you need to do the same weight for a couple sets in a row, or go lighter than you did previously on a particular, lift – do it!
The SGDL today will be done at the same weight for 3 reps, repeated a total of 3 times. So take the time to find that ‘heavy 3’ (likely around 80% of a max effort, or RPE 8), and then perform it a total of 3 times.
Carry over this positional work into explosive work on the power snatches. We did a good amount of overhead squats on Wednesday, so if you’re feeling a bit of fatigue from that day, stay on the lighter side and get in some extra mobility work. Again, this is to a heavy single, not a 1RM.