Back to Work...

DeLoad week is over... Time to finish-off this 4-week cycle!
STRONG on Mondays... Turning into 1-Reppers on Mondays for Snatch and Clean...
Back to Squat Waves...sheesh...

Oz & Casey
EMOM x 8:
Hang Snatch + Pwr Snatch (Across)

EMOM x 8:
Pausing OHS + 1 OHS (across)

AMRAP in 15
55 Snatch (75#)
55 Pull Ups
35 Cal Row
55 HSPU

Oz ~ 105 / 105 / 19 HSPU
Casey ~ 95 / 95 / 1 HSPU
Stan ~ just did the 55's ...got to Push Ups

Warm-Up
Roll / Mobilize
3 Rnds~
90s Bike
1 Strict Cindy

45s Sampson (ea way)

BB Warm Up

SNATCH
Complex = Power Snatch + OHS + Squat Snatch
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%

SQUAT CLEAN
Complex = 2 Power Cleans + 2 Front Squats
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%

2 x 1 @ 80-85%

WAVE SQUATS
3-1-3-1-3-1
3's are fixed / 1's are climbing
3 @ 80%
1's @ 85% - 87% - 89%

BODY ARMOUR
EMO2M x 6
5 STRICT Pull Ups
10 Cal Bike
12 GHD Sit Ups

tb ~ Snatch~185-185-185-190-190 / SC~205-205-205-215-215 / WS~ 3's@305# - 325-330-340

I will lead the blind on their journey; by paths unknown I will guide them. (Says the Lord)