Wednesday, October 27th

Weightlifting: 6 sets of 2 Drop Snatch + 2 Snatch Balance

Weightlifting: Keep the sets light (should not exceed 60-65% of 1RM snatch, max) and focus on speed today. We want to create a clear difference between the drop snatch (no hip drive) and the snatch balance (hip drive, create separation, then drive under the bar).

For mobility issues, work on a behind the neck strict press followed by a behind the neck push jerk to show the difference between no hip drive and hip drive

Conditioning: For Time: (12 min cap) 50 Wall Balls 50 Box Jumps 24/20 50 Wall Balls *Every minute, starting at 0, perform 5 Power Cleans at 95/65*

This workout needs to be attacked with large sets because the P.C will always be looming. We do not expect everyone to finish in the time cap so attack the workout and get as far as you can in 12 minutes.. Cleans start on the 0:00 and every minute there after.