Week 3 Day 6 – Saturday

Technique primer:

Build to a heavy muscle snatch
Then a moderate power snatch
Then begin full snatch work from the blocks

Full snatch, from the blocks above the knees:
3 x2 @ 70%
2×2 @ 75%
2×2 @ 80%
1×1 @ 85% – can do more than one or two more sets  here if it’s feeling awesome. If not, don’t beat a dead snatch and move onto the cleans.

Clean and Jerk, from the block above the knees: 
Hitting two or three reps at each load, start at 70% and increase by feel. Don’t go above 12 total reps. We’re beginning the process of regaining technique and power while peaking for some strength testing, so and going too heavy hurts both those things. Speed is more important than weight.

WOD: Not for time, 70-80% effort.

KEEP THIS AEROBIC. We’ve got a back squat rep max at 97.5% Monday and ifnyou destroy your legs because you went too hard today, you will be sad. 

100 DUBS Buy-in
3 Rounds:
9 Overhead Squats 135/95
15 Bar-Facing Burpees
21 kettlebell swings  70/53
10 minutes Assault Bike Fartlek – vary speed as desired
3 Rounds:
60’ Sled push – moderate weight
9 DB hammer curl and press (use a weight you can do the DB movements unbroken)
12 DB pushups
15 DB Push Press
10 minutes Assault Bike Fartlek – vary speed as desired
100 DUBS Cash-out


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