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)
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