Tuesday – Bsq Int + Bsq Int % + Upper/Gym Int + Skills
A. Back Squat, work to a tough set of 4
B. Back Squat, 4 reps @ 90-94% of A x 3 sets, rest as needed
C1. Weighted Ring Dips @ 20×1, 4-6 reps x 3 sets, 1 min
C2. Barbell Bent Over Rows @ 20×1, 6-8 reps x 3 sets, 1 min
C3. Wall Walks, 2-4 reps x 3 sets, 1 min
D. 10 min AMRAP
Double Unders – 5,10,15,20,25,etc
Pushups -2,4,6,8,10,12,etc
Rope Climbs to 12ft, 1,1,1,1,1,etc
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Wk 5 – Mar. 20/22
Tuesday – Sn EMOM + Cj EMOM + Sn DL
A. Squat Snatch, work to a single – spend good time with alot of people doing sets that need it
B. Squat Snatch. Below Knee Hang Squat Snatch. Above Knee Hang Squat Snatch 1.1.1 every min x 10 minutes – light, practice, technical practice
C. Squat Clean & Split Jerk, work to a single
D. Power Clean. Above Knee Hang Power Clean. Split Jerk 1.1.1 every min x 10 minutes – light, practice, technical practice