Snatch 1-1-1

* Rest 1:30 between sets.

85-90% 1RM Snatch

After athletes warm up, they will use 3 sets of 1 Squat Snatches. Set up is vital, focusing on good quality reps that mirror each other.
If Athletes are new or missed, use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load

Snatch Deadlift 3×3

* Rest 1:30 between sets. 

100% 1RM SnatchAfter the Squat Snatches, athletes will transition right into the deadlifts. They will use 3 sets of 3 Snatch Grip Snatches (Snatch set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is all setup and fishing the deadlift to the full lockout without bending the arms. Weight should be moving smoothly and controlled while keeping a straight bar path.

21-15-9 reps, for time of:

Deadlift, 275/185 lbs

Strict Handstand Push-up

STIMULUS and GOALS
Stimulus for today’s workout is moderate-fast pacing with a strategic rep scheme to avoid burning out on the handstands. We want you to push the pace but not approach failure on hspu or deadlifts. “Diane” is already a burner workout, and we have stepped it up a notch with “Diane Bailey,” named after our good friend Dan Bailey and world-renowned performance in these movement combos.