Today felt rough but strong. The past few weeks I’ve been catching my snatches high to focus on bar path and now I’m starting to go full depth.

Week 4 Day 1

Warm up

Monster Walks- 3 x 12ea

Iso Clam Shell- 3 x :30ea

Banded Deadbugs- 3 x 12ea

Core Lifts

Hang Snatch from above the knee- work to 3RM, then -10% for 3, worked to 135lb, drop set at 120lb

Back Squat- take -10% of best 5RM for 5 x 5, sets at 275lb

Snatch Pull- 3 x 3 work up, sets at 225lb, 245lb, 265lb

Accessories

Hanging Knee Raise- 3 x 15

Turkish Get Up- 3 x 4ea

KB Front Rack Step Up- 3 x 6ea