3×12 Hip extension w/20 second hollow rock between each set
10 Empty bar OHS
Do 1 heavy set of 5 deadlifts – Try to use the same weight you used last week for 4
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 5.
Pause Power Position Squat Snatch
Low Hang Pause Squat Snatch
Drop the weight for first few sets and get used to the movement before adding more weight.
Low Hang = below knee.
If technque is sloppy, stop at that weight.
AMRAP 6 minutes
10 Thrusters (95/65)
8 Box Jumps (24"/20″)
Run 1 mile
Rest 5 minutes
Max reps weighted strict pull-up in one set at 50% of your test week 3RM
Rest 90-180 seconds