Strength
Back squat
Heavy 5
Workout
5* – 10* – 15* – 10* – 5
Hang Power Snatch (115/75)
Dips (5 x MU as Rx+)
*10/7 Cal on Bike btwn each rd.
**Looks simple, but might hurt a bit if shoulders are smoked from Thursday. Get in, warm up, loosen up, stretch, get in a good barbell warm up, and get your body – and mind – ready to go. Weight isn’t terribly heavy on this for snatching. Sets of 5s should roll off pretty quickly. That bike, though, might smoke ya a bit, so those later rounds might have you going unbroken on snatches, but at a slightly slower pace. That’s okay. Use the lower half to get the bar up, don’t rely on your arms to do all the work since they’ve got a lot of work since they’ll be doing dips as well.