A. Front Squat; 3-2-1-3-2-1; rest 3m
B. Power Snatch; 1 rep OTM for 15 Minutes @70%
C. Snatch Pull; 2 reps every 90s x5 sets @100-105% sn max (drop b/w reps)
EMOM for 20 Minutes
1st: 2 tough WPU
2nd: 7 second AB sprint @100% (record highest wattage achieved)
3rd: 30 sec AMRAP Burpee BJ @30"
-We'll be hitting testers on Tuesday/ Wednesday/ Saturday this week (wed/sat will be sport specific)- Plan accordingly.
-In addition to Thursdays programmed rest well also be taking Friday off this week. I recommend using this day for restoration based work. This can include easy cyclical work, freestyle movement work, skills, or time spent working of movement/ tissue quality- let me know if you need suggestions.
HPA - Power
A. Power Snatch cluster, 2.2 (rest :10 b/t clusters)
B. Front Squat Cluster @ 50X1, work to double
C. "Paused" Strict COVP Pullup @ 10X2, work to tough double
1-6 Unbroken strict COVP Pullups
7-12 Unbroken CTB Pullups
1-6 Unbroken strict pullups
7-12 Unbroken Pullups