Tuesday Oct 5

Back Squats

Warm Up

2 Sets

15 Banded Good Morning
10 Banded Lateral Walks per side
5 Dual KB Front Squats @ 33X1

2 Sets
12 Lateral Box Step Overs
5 Slow Back Squats @ 50×1
20m Dual KB Over Head Carry
ng

Strength

Back Squat

4×4 @ 80% of 1RM

Workout

5 RFT: Time Cap 16min

RX+

12 Snatch 50/40

6 OHS 50/40

Wall Walk**** 1-2-3-4-5

RX

12 Snatch 40/30

6 OHS 40/30

Wall Walk**

** 1-2-3-4-5

SC 

12 Snatch 35/25

6 Front Squat 35/25

Wall Walk**

** 1-2-3-4-5

Walk as close to the wall as possible

or Box walk out

FIT

12 Snatch 25/15

6 Front Squat 25/15

Wall Walk**

** 1-2-3-4-5

Walk as close to the wall as possible

or Box walk out

 

Extras

Snatch

4 Sets Snatch Prep

2 Low Hang Muscle Snatch

2 Over Head Squat with 3 sec pause

2 Low Hang Snatch

 

Engine Building

3 Sets

4 min Row @75% Effort

Rest 90 Sec B.w sets

 

Accessory Work

3 Sets

20 banded Good Morning @ 2111 Tempo

10 BB Front Rack Box Step-Ups

8 Snatch Grip RDL @ 4111 Tempo

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