MOB: Full body
WU: 6 KB snatch, right arm. 6 KB snatch, left arm. 10 BB front squats.
R: Movements
S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×5@65%, 1×5@75%, 1x max reps @85%
C: 5 rounds for time of:
6 KB Snatch, Right Arm 70/53
6 KB Snatch, Left Arm 70/53
10 front squats at 40% of your 1RM
THIS WORKOUT HAS A 12:00 CAP.
LIII: 53/35
LII: 44/25
LI: Weight of choice. 12 AKB swings okay.
PWMOB: Couch Stretch. Pigeon Pose. Stretch hamstrings. U/D dog x3.
Advanced: Front Squats at 50% of your 1RM.
Endurance: None