Monday 10/17/22

Strength:

1 Hang Squat Clean + 1 Front Squat

– 20’ to Establish

Conditioning:

9’ EMOM

1-3: 5 Deadlifts @70% 1RM Deadlift

4-6: 3 Deadlifts @80%

7-9: 1 Deadlift @90%

Accessories:

8x1ea Single Leg Box Jump

5×1 Anderson Front Squat

8×4 Alternating Back Rack Forward Lunges

3x12ea Bench Adductor Taps

4×12 Strict Toes to Ring

Cardio:

10 Rounds Sprint

15 Calorie Runner

80ft Torque Tank (level 3)

Rest 1:1

Score is slowest time

Weightlifting:

Snatch

A. Snatch Pull + Dip Snatch

– 2×3+3×50, 2×3+2×55, 1×3+2×60, 1×3+1×65

– dip snatches are from the power position 

– keep form intact

B. 7’ EMOM Snatches @60

2 Power Snatches + 1 Hang Snatch

– keep form throughout Emom

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