5-14-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip,finish) + snatch – (2+1) x 3 sets
Snatch – 70% x 3 x 5
Snatch pull – 80%x3, 85%x3, 90%x3
Snatch push press + OHS – 5 x 2+1

Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.

STRENGTH

Split Press, 5-5-5-5-5

CONDITIONING

4 Rounds for time of:

50 Double Unders
5 Shoulder-to-Overhead, 135/85