Tuesday – Bsq Int + Bsq Int % + Upper/Gym Int + Skills
A. Back Squat, work to a tough set of 2
B. Back Squat, 2 reps @ 90-95% of A x 3 sets, rest as needed
C. Weighted Parallel Grip Ring Rows @ 40×0, 8-6-4, 2 min b/t
D. CGBP, work to a MAX set of 4
E. 7 min AMRAP
Toes to Bar – 3,6,9,12,15, etc
*in b/t each set 15 DU’s
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Wk 1 – SW Barbell
Tuesday – Tall Sn + Hang Sn/Sn Mod + Jump/Throw
Warm Up:
Segmented Snatch Pull, 5 reps x 1 set
Above Knee Hang Muscle Snatch, 5 reps x 1 set
Above Knee Hang Power Snatch, 5 reps x 1 set
Drop Snatch, 5 reps x 1 set
A. Tall Snatch, 3 reps x 5 sets, 1:30 min – work to your heaviest tall snatch, for people that struggle here – good technique/speed focus with load they can do fast and appropriate
B. Above Knee Hang Snatch Pull. Above Knee Hang Squat Snatch 1.1 x 6 sets, 1:30 min – building per set
C. EMOM x 12-15 minutes:
1st – 10 L Anti-Rotational Med Ball Throws against Wall
2nd – 3 Seated Box Jumps on to High Box
3rd – 10 R Anti-Rotational Med Ball Throws against Wall
4th – 5 Jump Squats @ with open barbell