Strength
Back squat
3 x 5 as 33×1

Workout
8 RFT
8 KB goblet squats (53/35)
8 KB Snatch (53/35)
*Alternate arms each round

**Continuing with the tempo work this week. Today we’re adding in a pause at the bottom and taking out the slow ascent (concentric) of the lift. Instead of controlling the rise out of the bottom of the squat, we’re asking you to EXPLODE (X-plode) up after a 3 second pause. We want to make sure you can find the bottom of the squat, have to power to get up out of it, and can maintain a good body and barbell position when doing so. As with last week, we’ll stay at the same weight for the 3 working sets of 5 reps. Take at least 3-4 sets to find that weight.

The workout will be fast with the limiter being grip strength and ability to cycle kettlebell snatches. The KB has a much different feel and slightly different movement pattern than the DB snatches. It’s great to familiarize yourself with both pieces of equipment. Yes, it takes some getting used to, but once you get a handle (see what I did there?…) on the proper grip, swing, punch, and wrist position, you’ll be a snatching pro!