You Shook Me All Night Long

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) EMOM x 16 minutes : Snatch

First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80

Focused practice.  Don't grip and rip - move better. Consistency.

B.) Work up to a heavy set of: Hang Squat Clean + Squat Clean + Jerk

Chad) 205
Mike)115

C.) Front Squat (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

Chad) 215 x 5, 240 x 3, 265 x 3

Mike) 135 x 5, 150 x 3, 165 x 1

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) MetCon: with a 10 minute running clock:

15-12-9 Power Snatch (115/80) T2B	Chad	Mike
	4:55 Rx	n/a

in the remaining time, AMRAP of:

MetCon: Burpee Box Jumps, 24/20	Chad	Mike
	50	n/a