10/07/2019

Metcon
Snatch Skill
From the knee:
Snatch Pull + Power Snatch + Full Snatch
– 8 x 1+1+1
Snatch (12 min to build to a heavy triple)
Overhead Squat (5 x 5; all heavy)
You’ll opt to do the overhead squat or the BtN Push Press/Front Squat
Metcon (Weight)
Behind the Neck Push Press + Front Squat
– 5 x 3+8; all heavy

You’ll opt to do this OR the Overhead Squat
Deadlift (5@65%; 5@75%; AMRAP@85%)
Wendler 5/3/1
– add 5-10# to estimated 1RM for this week
Deadlift (10 x 10; snatch grip)
German Volume Training; however, use a snatch grip
Deadlift (3 x 20 @ 58%)
Cal Poly program