You will become one with the barbell today:

A. Pendlay Row:
4 x 10 – Watch the demo video and notice that there is NO momentum generated from the torso. Back position is locked in and static: https://vimeo.com/49707412
 
B. MWOD:
Foam roll what hurts!
 
C. More Weightlifting:
The 2min EMOMs below have a goal in mind of working on your speed under the bar with perfect technique. DO NOT go up if you miss.
The timing will be gauged/adjusted by your coach, but it should allow completion of your reps without feeling rushed, time to switch your weights out, catch your breath and set properly for the next round.
 
Snatch – 1×3 @ 60, 65, 70, 75, 70%
(You will perform sets of 3 reps every 2min at the prescribed %’s above; resetting at bottom is ok. This is geared towards working on speed and technique, so there should be NO MISSES. DO NOT go up if you miss. Record your heaviest set of 3.)
 
Clean and Jerk – 1×2 @ 60, 65, 70, 75, 80
(You will perform sets of 2 reps every 2min at the prescribed %’s above; resetting at bottom is ok. This is geared towards working on speed and technique, so there should be NO MISSES. DO NOT go up if you miss. Record your heaviest set of 2.)