3 mins on 90 sec off
4 cycle met-con
20 air squats
15 KBS 2/1.5/1.5/1
10 Pwr cleans at 135/95/95/65
Oly Program:
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks