Straight Legged Deadlift 5x10
75 Power Snatches (75/55lbs)
This may be the first time with the SLDL for some of you. Give your knees a small bend and keep that angle constant throughout the movement. Only go as far down as you can without sacrificing your back angle. Your hamstrings will most likely be the limiting factor here. You'll probably find that you can go lower each set. Make sure you get a few warm up sets in before you start your 5 sets of 10.
The weight for Randy is supposed to be LIGHT! Scale accordingly. You should be able to throw the weight around at first. Since it's so light make sure you keep integrity of the movement. Chest up hips down each lift. You'll want to start using your hips early, otherwise you'll burn out quick.
Muscle Up Work
30 Strict Pull Ups and Ring Dips
5 Rounds for Time:
9 Hang Power Cleans
6 Push Jerks
Weight is rx'd at 155/105lbs for all movements.
If you are close to a muscle up we will hammer some skill work. If you're still quite a bit off then a little bit of skill work alongside strict pull ups and dips to work that strength.
Deadlifts should feel LIGHT, HPCs should be medium, and jerks may be on the heavier side. Choose your weight accordingly.