Increase weight ea set
This starts the 5×3 piece of the current strength cycle. Goal is to move more weight than done in the sets of 5 as your time under tension should be less. Suggest starting around what was used in 2nd or 3rd set of 3×5 week.
Dumbbell Cleans* 40/25
*Do 30 Double Unders before each round of Dumbbell cleans
(So, 30DU-7DB cleans-30DU-6DB Cleans-30DU-5DB cleans, etc…).
DBs must touch the ground to start each rep.
DBs – scale as needed(1st set should be unbroken)
DU – 2:1 SU ratio w/10 min DU practice at the end of the WOD
X-tra (done on your own outside of class):
Heaving snatch balance – 2,2,2,2
Up weight per round
Video courtesy of Catalyst Athletics. The heaving snatch balance is a dynamic snatch receiving position exercise that is a variation of the snatch balance. It is one of three snatch balance exercises whose names are often confused with each other or used interchangeably.