De-load week and we tight and deep in the hole, with a massive focus on control in the bottom of the overhead squat. Today is all about the snatch and the squat snatch. As the loads increase the margin for error decreases so accuracy to all important. A goal is to achieve no missed lifts so set up time and power delivery must be on point.

STRENGTH

Overhead Squat

5 @ 40%

5 @ 50%

5 @ 60%

Accessory :

3 x 5/5 SA DB Z-Press

3 x 10 BB Good mornings (40-50% of 1 RM OHS)

WOD

” Diddly Squat “

21 Squat Snatch (42.5/30)

15 Squat Snatch (50/35)

9 Squat Snatch (60/40)

CAP 10 minutes