Tuesday, 10 October

Warm up
3 rounds
1:30 row at light to moderate pace
1 round strict Cindy (5 strict pull-ups, 10 push-ups, 15 air squats)
after third round :45 Samson stretch (each side)


5:00 EMOM
1 pausing OHS (:20 pause at bottom) + 2 snatch balance
Start very light and go up slowly each set


Snatch complex (at your own pace)
Power snatch + OHS + squat snatch (touch and go)
#1 @ 50%, #2 @ 55%, #3 @ 60%, #4 @ 70%, #5 @ 75% #6 @ 80%


Squat snatch
1@ 84% 1RM, 1 @ 87% 1RM, 1 @ 90% 1RM


                                                    "Trunks"
10:00 alternating EMOM
odd minutes 15/12 cal row
even 3 back squats (1st set @ 70% 1RM, 2nd set @ 73% 1RM, 3rd set @ 76% 1RM, 4th set @ 79% 1RM, 5th set @ 82% 1RM