Strength:
1a) Snatch Complex (20 minutes) 8x3(1 complex) @ 70% -Power Snatch -Hang Squat Snatch -Full Snatch
*If your Snatch/Overhead Squat is not proficient, work on the basics of the lift. Focus on technique over load.
*Add 5lbs to all your main lifts*
2a) Front Squat 5x10 @ 65% 2b) SLDL 5x10 @ 40% of your deadlift
Conditioning:
Split Tabata - Wall Balls - KB Swings
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...
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