“Destiny’s Child”
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30"/24")

Directly into...

15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

55:00-59:00 Cooldown

Alpha

Pausing Back Squats
On the 1:30 x 6 Sets:
2 Pausing Back Squats
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

5 second pause in the bottom of each rep.
Every three weeks of ascending percentage squatting, we will be taking a reduced intensity week on this movement. This is not a full de-load week yet. Just a holding pattern on our back squats to allow our next push in the coming weeks.

Snatch Primer
3 Sets, at a light load:
3 Snatch Grip Sotts Presses - Video
3 Overhead Squats

Loads are in the very light range - 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

Followed by…

5 Sets of 1 Snatch Complex - Video
1 Pausing Snatch Grip Deadlift (2s just below knee)
1 Low-Hang Squat Snatch
1 Overhead Squat
Set #1 - 45% of 1RM Snatch
Set #2 - 50%
Sets #3+4+5 - 55%

Snatch
On the Minute x 15:
Minute 1 - 3 Squat Snatch @ 68%
Minute 2 - 2 Squat Snatch @ 73%
Minute 3 - 1 Squat Snatch @ 78%
Minute 4 - Rest
Minute 5 - 3 Squat Snatch @ 71%
Minute 6 - 2 Squat Snatch @ 76%
Minute 7 - 1 Squat Snatch @ 81%
Minute 8 - Rest
Minute 9 - 3 Squat Snatch @ 74%
Minute 10 - 2 Squat Snatch @ 79%
Minute 11 - 1 Squat Snatch @ 84%
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 84-88%
Minute 14 - 1 Squat Snatch @ 84-90%
Minute 15 - 1 Squat Snatch @ 84-93%
Iteration 2 of 2 in this sequence, building upon last week. Record the final three singles.

Pausing Snatch Pull
2 Sets of 2 @ 85%
3 Sets of 1 @ 95%

2-Second Pause - Below the Knee
2-Second Pause - Pockets

Body Armor I
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

Body Armor II
3 Giant Sets:
Max Strict CTB Pull-Ups
50' DB Front Rack Walking Lunge
200 Meter Sled Pull (75% Bodyweight)
Rest 2:00 between.