FRIDAY 22.08.2014

A: Perform 5 sets of: 

1 snatch grip deadlift, return to the hang and perform 1 hang muscle snatch, return to the hang and perform 1 hang power snatch, return to the hang and perform 1 hang squat snatch. 

Use between 50% and 60% of your 1 RM from Testing Period 2. 

NOTE: for athletes of 3 months or less, stay with an extra hang power snatch, instead of hand squat snatch.

B: EMOTM for 10 minutes perform: 

5 floor to overhead (115lbs/75lbs)

20 seconds goblet squat hold with kettlebell or DB.

rest at least 15 seconds, otherwise scale to 4 floor to OH.