Strength 1
A1 – Pause snatch pull + hang power snatch
2 x 2
2 x 2
2 x 2
2 x 2
**Complete each complex twice at the same weight. You’ll have 4 different weights on the bar.
A2 – Double KB Racked Heel Elevated Squats
– 4 x 4, tempo down 3 sec, hold 1 sec, up in 1 sec
Workout
Old City Benchmark #7
For time
1,000m row
Compare to 4/20/23
Accessory Work
Calf raises on plates– 3 x 20
Rower pike ups – 3 x 10