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  • John Fadel

Thursday 6:30pm Barbell


Pvc

5 Behind the neck strict press + 5 OHS + 5 snatch Balances


OHS

5 x 5 Light weight (go from the rig)


6 sets -Building

1 (3 count) pause above knee hang power snatch + 1 hang squat snatch + 1 squat snatch


Emom x 10

2 squat snatches every minute building …

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Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2

Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set

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