Friday, September 6th

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Overhead Squat 5×3 at either 100% of our 1RM snatch or 75-85% of 1RM overhead squat

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.

AMRAP 11 10 Pull Ups | Assisted PU | Ring Rows 15 Hang Power Snatch 75/55 20 Goblet Squats 53/35 | 35/26 | 26/18 25 KB Swings 53/35 | 35/26 | 26/18

Workout: The combination of pull ups and snatches and KBs will tax the grip so breaking the snatches into two sets is recommended. Full depth on the squats with full extension at the top.