Squat: 1x8@65. 1x8@70, 1x6@80, 1x6@85
3 Sets for warm up w/barbell:
3 Overhead squats
3 Sotts Press
3 Rounds (Every 3:00 start new round)
300m Row
9 Squat Snatch 62.5%
*Rest 2 minutes after all 3 rounds.
3 Rounds (Every 3:00 start new round)
300m Row
6 Squat Snatch 67.5%
*Rest 2 minutes after all 3 rounds.
3 Rounds (Every 3:00 start new round)
300m Row
3 Squat Snatch 72.5%
*Pick weights where you can get some rest after each round!
PM Session
Warm up - 3-5 min foam roll hips/quads/back, couch stretch, pigeon stretch, squat hold, ankle/calf stretch, 20 shoulder rolls, 30 band pull aparts, voodoo floss quads/knees + 15 air squats (each side), 2 sets of: 8 DB Press (double dumbell) + 10 Romanian deadlifts + 10 v-ups, then warm up weight…
Power Clean and Jerk
7 x 1 reps
*Building up in weight each set! Start your sets around 60%.
4 Rounds (1:1)
30/24 Calorie Echo Bike
20 Toes to Bar
10 Parallete HSPU