2X2 @ 60% 1RM of Snatch. 2X1 65% of 1RM. 2X1 70% 1RM.
15 Chest to Bar Pull Ups
10 Deadlifts (225#/170#)
Post 70% load of Snatch Balance and time to comments.
Coaching Tips: Scale load and movements to match your current fitness level. Skill work should always be scaled down in weight if you are not sure of what your 1 rep max is for the Snatch. This skill work is to get more comfortable getting under the bar in the catch phase of the Snatch. Keep connected to the bar as you jump the bar off the shoulders and land in the overhead squat position. Active shoulders is a must as you press yourself under the bar. In theory, you should be able to Snatch Balance more than you can Snatch. The second workout should not take any longer than 20-25 minutes to complete.
MASHED "NOT POTATOES"
1 medium head cauliflower, cut into florets (about 6 cups)
1 TBSP extra virgin olive oil
2 – 3 TBSP water
1 TBSP Goat Cheese (can omit if strict Paleo, but it does make them VERY creamy)
Salt & Pepper to taste
Boil cauliflower in water until very tender, about 10 minutes. Drain and pat dry with paper towel. Place in food processor or blender. Add goat cheese, olive oil and 1 TBSP of water, blend until you have a smooth, creamy texture, adding 1 TBSP of water at a time as needed. Season with salt and pepper to taste, garnish with green onion. These are easy to make, surprisingly awesome to the taste and can be served anytime (every time) in place of potatoes.