Congrats to Austin at CFF on his 6:31.4 2k Row PR.
A. Snatch (full): 1@75% 1@80% 1@85% 1@78% 1@83% 1@88% 1@81% 1@86% 1@90%
B. Hang Clean x 2 + Jerk x 2; build in complex
C. Back Squat - Week 1 Day 1
1x10 @60
1x8 @70
1x6 @75
1x4 @80
D. Strict HSPU - weighted - Max Sets x 4; rest 3 min between (target is 6-8 reps; use appropriate weight or BW if need be to hit the rep scheme)
E. EMOM x 20
Odd: 12/10 Cal Assault Bike
Even: 10 Wall Balls (30/20 to 10’)
F. TGU Work - 5 min of stability work ; light and focused
B. Hang Clean x 2 + Jerk x 2; build in complex
C. Back Squat - Week 1 Day 1
1x10 @60
1x8 @70
1x6 @75
1x4 @80
D. Strict HSPU - weighted - Max Sets x 4; rest 3 min between (target is 6-8 reps; use appropriate weight or BW if need be to hit the rep scheme)
E. EMOM x 20
Odd: 12/10 Cal Assault Bike
Even: 10 Wall Balls (30/20 to 10’)
F. TGU Work - 5 min of stability work ; light and focused
