A. Depth Jump
5 x 1.1.1 High onto Low
Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with the whole foot coming in contact with the floor
B. Power Snatch + High Hang Snatch
EMOM 10 x 2 @ 60%
Work on cycling the barbell smoothly, resetting at the top of each rep and trying to bring the bar straight to the hip
C. Back Squat
4-5 x 8 @ 90% of Mondays weight from 2 weeks ago
D1. Sumo Block Deadlift w/ reset
3 x 8, Rest :60
D2. Nordic Curl Negatives w/ push up on concentric
3 x 5 as slow as possible, Rest 2:00
+
5 Sets
10 Power Snatch @ 75/55lbs
20 Overhead Squats @ 75/55lbs
10 Burpee Box Jump Overs @ 24/20″
Rest 2:00
