A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave.
B. Back SqT - Cycle
1x5 @65
1x5 @70
1x5 @75
1x5@80
C1. OH Walking Lunge; build to 10RM; alt legs , 5 each leg
C2. 1/2/1 explosive Training *for each set above; rest accordingly
D. EMOM x 14-20; time dependent
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration of workout
B. Back SqT - Cycle
1x5 @65
1x5 @70
1x5 @75
1x5@80
C1. OH Walking Lunge; build to 10RM; alt legs , 5 each leg
C2. 1/2/1 explosive Training *for each set above; rest accordingly
D. EMOM x 14-20; time dependent
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration of workout
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