Hang Power Snatch & Deadlifts 5/12

Oly Skill Work/Metcon
12 min AMRAP:
10 hang power snatch (55lb)
10 slam ball (16lb)
= 7 rounds

**Trying to fix my problem with the snatch second pull. Emphasis on getting elbows high and outside, getting up on the toes, and hyper extension. High intensity hang power snatch mimics a box pull snatch and/or snatch high pull.

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Deadlift 3x3
185x3
195x3
205x3 (93% of 1RM)

Deficit Deadlift 3x8
135x8
155x8x2

SSB Box Squat 4x5
SSB + 35 = 152 x4

Squats 4/25

Squatted in the morning before the split was sent out - different sets and reps.

Squats 5x4
150x4
155x4
155x4 (belted here - felt a lot easier)
160x4
165x3

Pause Squats 4x3
135x3x4
(Only about 1 minute recovery b/t sets - running late to go teach barbell class)

Metcon
5 rounds for time:
8 deadlift (135/185)
50 meter sprint
30 ab mat sit ups
15 jumping squats
Time: 10:38

Deadlifts 4/14

Good Mornings
125x5
135x5
135x5
140x5
140x5

Stiff-Legged Deadlifts
(Light to work on form b/c never done them before)
135x5
135x5
155x5
155x5

Metcon
5 Rounds:
10 Clean & Jerk (65lb)
5 Handstand Push Ups
Time: 7:38