Skill/Conditioning: 

A. Back Squat

  • Sets 1-4: 8 @ 65-75%
  • Rest 2-3 minutes 
  • *Perform 5-10 challenging pushups during your rest. (use the same variation as last week byt try to increase the reps). 
  • **For the squats, use the same weight as last week, but try to decrease the rest. 

. Every minute, on the minute, for 10 minutes: 

  • 1 Hang Snatch + 1 Snatch + 1 Overhead Squat 
  • *Add weight each set
  • **If not yet comfortable going heavy, perform 2 + 2 at a light weight each time. 

. Every 4 minutes, for 12-16 minutes (3-4 sets):

  • 45 seconds of Rowing 
  • 15 second Rest
  • 45 seconds Burpees 
  • 2:15 minutes REST. 

 

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