SATURDAY WORKOUT

Hang Snatch Pulls with a 2 second stall above the knee

1-1-1-1 @ 100% of 1RM Snatch (Whatever your heaviest Snatch is)

*You will not pull yourself under the bar for these Snatch Pulls. You will slide the bar to the top of the knee, and hold for a full 2 second count, then pull as hard as possible, keeping the bar as close as possible, to get maximum elevation on the barbell. Let it bend your arms, but do not pull yourself under the barbell for the catch, release and let it fall to the floor. Warm up carefully, and keep technique as good as possible. Do not "Go for it".

Then...

Front Squat

3-3-3-3 @ 85% across all four sets

*Do not exceed far above 85% for these Front Squats. It should feel "not super heavy", and you should be able to accomplish these sets relatively easily.