Strength: Overhead Squats, 5 sets of 3
Either 100% of our 1RM snatch or 85% of our 1RM overhead squat (whichever is heavier)
Strength: Two options for weight today – we want to choose whichever of the numbers is higher. Shoulder stability and depth of squat are our primary focuses, so drop the weight if needed in order to achieve these.
Conditioning: Complete as many rounds as possible in 9 mins of: 10 Pull-ups 15 Hang Power Snatches, 75/55 lbs 20 Air Squats
Workout: The combination of pull ups and snatches will tax the grip so breaking the snatches into two sets is recommended. Full depth on the squats with full extension at the top.