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FRIYAHHH 04142023

A.Squat Snatch + Overhead Squat

Set 1 – 3.1 complexes

Set 2 – 2.1 complexes

Set 3 – 1.1 complexes

Set 4 – 3.1 complexes

Set 5 – 2.1 complexes

Set 6 – 1.1 complexes

Rest 2 minutes between sets

*This is a cluster/Snatch set: 10 sec rest between each snatch with an extra OHS on final rep;

*treated as wave load, increase load each set, then drop back down, target 2nd wave heavier than first, not a 1RM


3 ALT sets of:

12 /1 arm shoulder press


1 Box Squat

build to a tough single


Wod

6 sets


10 Deadlifts @ 225/155lbs

10 Cal row /Ski

10 Single arm DB Snatch @ 50/35lb

--Rest 1 min between sets--

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