Strength/Skill
E3M15M
2 Snatch Complex @ 80-90% of 1RM found during test week. Each set should be heavier than week 2.
*Drop and reset between full complexes. This will feel like conditioning, especially if you do it right. To clarify, this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.
WOD
AMRAP 3
9 Push Jerk – L: 95/65; S: 135/95 (from floor)
9 Burpees Over Bar
Rest 2min
AMRAP 3
6 Push Jerk – L: 135/95; S: 185/125 (from floor)
6 Burpees Over Bar
Rest 2min
AMRAP 3
3 Push Jerk – L: 185/125; S: 225/145 (from floor)
3 Burpees Over Bar
Daily Reading
1. Think Seriously About Spending for Play
2. We Eat Too Much Sodium Because Companies Keep Dumping It In Our Food
3. Avoid These Push Up Mistakes to Protect Your Wrists
4. Exercise is Not Punishment for Eating and You Do Not Have to Earn Your Food.