>Brandon Swan – 20 rep Back Squat at 150kg (330#), with a save from the rack:
>Spencer Arnold on: Why do the lifts?
1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
10 minute AMRAP of:
6 Parallette HSPU (6″/4″ deficit)
30 (steps) BB Walking Lunges (front rack) 95/65#
1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3XME UB TTB – rest 45 sec.