Strength 1
Split snatch
Heavy 1
Strength 2
Back squat
3×3 w/ 3 sec negative
Optional cashout/accessory work
Banded farmer’s carry – 4x – down(fwd)/back(bkwd) 53/35 2-KB.
Rest as needed between sets.
**Skill first with a challenging strength movement to follow. Your partner will count your time descending to the bottom of the squat. Three seconds to pass parallel, then explode up. Take at least 3 sets to find your weight, then stay there for all 3 sets. This isn’t something to go terribly heavy on. You’ll get plenty of work in during time under tension.
Speaking of time under tension, for the optional cashout work, your glutes will spend a lot of time under tension during these farmer’s carry. Put on a hip circle and walk the length of the gym – forward, then backwards – and see how they feel after the squats.