Today's focus is power - strength. Most of our rest will be about 1min to 90 seconds. This is a bit shorter than what is recommended for a true power workout. We are going to be pushing our work capacity.
SSP: 5 min
Using 80% of your 1 RM snatch do 1 high-pull, 1 full snatch, 1 overhead squat. Do 1 set every 90 seconds for 8 sets.
Using 110% of your 1 rep max snatch. Do 3 podium high-pulls every 90 seconds for 5 sets.
Back squat 4 sets of 3 @ 80% of 1 rep max back squat. Do 1 set every 2min.