9/3

Workout of the Day
A.
Five sets of:
Halting Snatch Deadlift + Snatch from Above the Knee
Rest 2-3 minutes

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then push your hips back and descend into the exact same position – pause there and then snatch.

B.
Five sets of:
Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes

For the five sets, start at 55-60% of your 1-RM Clean. Then build over the course of the five sets, by approximately 5%, keeping all sets under 12-15 seconds.

C.
Six sets for times of:
25-Yard Low-Handle Prowler Push (heavy)
15′ Rope Climb x 3 reps
(must start each ascent from seated position)
25-Yard Low-Handle Prowler Push
Rest 3 minutes

A) 155,175,185,195,205(Hang Snatch PR)

B) 185(:12), 195(:13), 205(:13), 215(:13), 225(:15)

C) Skipped.