Tuesday – Bsq Int + Bsq Int % + Upper/Gym Int + Skills
A. Back Squat, work to a tough set of 1
B. Back Squat, 1 rep @ 90-95% of A x 3 sets, rest as needed
C. 8 Rope Climbs for time
*scaled* – 5 Supinated Grip Ring Rows @ 40×0 x 5 sets, 1:30 min
D. CGBP, work to a max set of 2
E. AMRAP in 3 minutes: *this is a test
150 Single Unders
AMRAP DUs in time remaining
*re-test look back on notes
F. Accumulate 5 minutes of Front Bridge
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Wk 2 – 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, 1 rep every 30 sec x 3 minutes
B. Tall Snatch Drops, 1 rep every 30 sec x 3 minutes
C. Snatch Pull. Above Knee Hang Squat Snatch. Below Knee Hang Squat Snatch, 1.1.1 – work to a tough set
D. EMOM x 15 minutes
1st – 6 L Side Medicine Ball Hammer Throws
2nd – 3 Step-In Box Jumps
3rd – 6 R Side Medicine Ball Hammer Throws
4th – 6 L Side Band Resisted Lateral Jumps
5th – 6 R Side Band Resisted Lateral Jumps