Crush a weakness Wednesday is back this week! We will be working on the power snatch this Wednesday, so be sure to come in at 6:30pm to work on this technical movement!
Black: Power snatch: Work up to a heavy single. Then, take 80% of that number and perform 2 sets of the following complex: 1 power snatch from the high hang (pockets), 1 power snatch from just below the knee and 1 power snatch from the ground.
Green: Explosive deadlifts: Complete 5 sets of 3 reps at 65% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.
Blue: Complete 5 sets of the following: 10 deadlifts with a light to moderate load, then 5 banded broad jumps for distance. Rest 2 minutes in between sets.
7 minute AMRAP of:
12 kettlebell swings (70#/53)
12 med ball slams (20#/14)