LIFT

Tempo Deadlift 2 x 8 – Use 80-90% of your 1 Rep Max or if new build to a challenging weight for all 8 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.

WORKOUT

Performance
8 Min AMRAP
6 Power Cleans 70/50kg
6 Deadlifts
6 Bar Facing Burpees
6 Ring Dips

Fitness
8 Min AMRAP
6 Hang Power Cleans 50/35kg
6 Deadlifts
6 Burpees
6 Dips (Dip station Rx)

STRENGTH

Dynamic Starts in the Snatch and Clean: Why and When to Use Them

Dynamic starts in the snatch and clean are used by the majority of elite weightlifters, and for good reason. However, like many things done by elite athletes, in many cases a dynamic start will not be appropriate for you yet. Yes, I know they look cool and make you feel like a more advanced lifter, but your choices in weightlifting should be focused on one thing—maximizing your performance not just now, but over the long term to reach your full potential.