STRENGTH
Power Snatch + Squat Snatch
6 sets of 1.1 complexes
Rest 1 minutes between sets
*Find a max in the cluster for the day
*rest 30 secs between reps
Snatch Pull
3 sets of 3 reps @ 103%
Rest 1 minutes between sets
*% based off 1 RM snatch
Snatch Pull | TTT Exercise Index
WOD FOR Time : 20 min cap
100 burpee boxjump over 24/20
EVERY 2 min stop and do 5 squat cleans at 135/95
start with bbjo!!!
Deload version
75 burpee boxjump over24/20
every 2 min 5 squat cleans 95/65
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
