Weightlifting

1) Snatch from 2" Deficit 2-2-2, 3x2
2) Snatch Pull 100%x2x2, 105%x2x2, 110%x2x2

Notes
Deficit Snatch: Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.
Snatch Pull: This exercise is only beneficial if it can be performed in a way that mimics the positions, rhythm, speed, and timing of the actual lift. If you are unable to do this with the prescribed loads, adjust accordingly.

Strength

Front Squat 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop -10%)

Sport

5 Rounds For Time:
10 Burpees, touch target 6-8" outside max reach
50 Double Unders
10 Handstand Pushups

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