Warmup start this at 10:00
Do all of crossover symmetry, then:
4 rounds of:
2:00 easy row/bike
4 paused back squats up to 75%
2 overhand grip deadlifts up to lift weight
1 broad jump AFAP
Lift start this at 30:00
Back Squat
2×7 @ 75-80%
Then, 2×2 overhand grip deadlift between 80-90% of your deadlift max
Accessory Work start this at 45:00
3 rounds of:
3-5 weighted pullups or negatives
10 shoulders elevated barbell hip thrusts
3-5 double kb bentover rows (heavy)
Cooldown start this at 55:00
3:00 of box nasal breathing
Coach’s Note
Heavy day! Prioritize a great back position on the deadlifts. We’re sticking with the double overhand grip to have better transfer to our olympic lifts. You may hook grip if you want. For the pullups, focus on getting those lats engaged, and then pull as fast as you can.
Olympic Work
Snatch
10:00 EMOM up to something heavy
NOT a max. 80-90%. A clean, heavy lift. If you miss, take 10-20 pounds off and stay there for the rest of the time.