Back Squat
Find 1RM, 10min option 2-4 RM
then -15% for 3, or 6
then -25% for max rep
OTM: 15 min
M1 8 alt DB snatches 55/35, 60/40, 70/50#
M2 12/10 Bikes
M3 15 Bicep curls 30/20#
M4 8 OHS 95/65 - 155/115#
M5: OFF
Accessory work
3 sets:
8 DB glute bridge R/L
8 single arm rows.
8 goble hold rear leg elevated split squats R/L
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a