“nuts & bolts”  Week 7 Day 3

3 x 3 : high pull (hip) + muscle snatch (floor) + ohs

5 sets : e2mom

  • 1 snatch liftoff (pause above knee) + 1 power snatch + 1 squat snatch
    • sets 1 – 2 @ 75-77%
    • sets 3 – 4 @ 77-80%
    • set 5 @ 80+%

3 rounds : e4mom

  1. 40 double unders + 400m run
  2. 30 alternating arm db snatch (50/35) + 60 double unders