Strength

I know some of you are not best friends with Olympic Lifting, but it's good for you. The key is to go way light and move up from there. Perfect your form and technique and don't worry about the percents unless you have a well established, good form, max effort snatch.

Snatch

50% 2 sets of 3 reps
65% 2 sets of 3 reps
75% 2 sets of 2 reps
80% 2 sets of 1 rep
85% 3 sets of 1 rep

Snatch Pull

60% x 5 reps
75% x 5 reps
85% x 3 reps
90% 2 sets of 3 reps

Grit

3 minute AMRAP

5 Kettlebell Swings @ 2 Pood
5 Burpees

**This should be a very intense workout and in no way, shape or form fun

*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood

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