Impact/Focus #1: Snatch/Overhead Squat Complex
After movement review, warm up as needed before completing the following complex. Work up in weight as form allows.
Power Snatch + Hang Power Snatch + 2 x Overhead Squat
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Impact/Focus #2: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
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5-10:00 Metabolic Conditioning