Strength
Power snatch
Heavy Touch and Go 5
3RFT
30 Lateral hops over the barbell (OTB) (total)
7x (1 Hang power snatch + Power snatch + 1 Overhead squat) – 95/65
**Starting off the week with some snatching. This might look a little similar to last Wednesday when we did the heavy TnG power cleans followed by the heavy single rep in the workout after the hand release push ups. I’m getting ahead of myself, so let me go back to the strength.
I’m going to emphasis skill/technique today even though it says build to a heavy 5. We’re going touch/go, and we have the no dropping policy. Actually, let me reword this and write it in a way that it makes more sense as you read it outloud.
-“I’m going to prioritize good form and technique today when building up to a heavy 5 touch and go power snatch. Even though it says ‘heavy’, I know that heavy for me might be really light for someone else, and that’s okay. And I might just spend the entire time using the 15# training bar, and that’s okay too because my form will look fucking awesome afterwards.”
For the workout, we’re going to throw in some power snatches from the hang position as well as an overhead squat. You’ll do this 3 movement complex 7 times each round. The weight here is light, but it’s some decent volume to start off the week, especially if you have some tight shoulders. Take a look back at that strength/skill/technique work you just did, and maybe scaling back to focus on some kick ass form is in your best interest today.