02 07 23

P

A. q(1:30) x 12
Squat Snatch
Sets 1-4: 3 @ 70%
Sets 5-8: 2 @ 75%
Sets 9-12: 1 @ 80%

B. FT [22]
100 DU + 40 PU + 10 Squat Snatch (135/95)
100 DU + 30 PU + 8 Squat Snatch (155/105)
100 DU + 20 PU + 6 Squat Snatch (185/125)
100 DU + 10 PU + 4 Squat Snatch (205/145)
*Final snatch ~85-90% of 1RM
*Sub PC or Squat Cleans
*sub 50% reps for sPU

F

A. q(1:30) x 12
Sets 1-4: 3 Hang Muscle Snatch
Sets 5-8: 3 OHS
Sets 9-12: 3 OHS or 3 Snatch Balance

B. FT [22]
100 SU + 20 sPU + 10 AS + 20 Plate GTO
100 SU + 15 sPU + 10 AS + 15 Plate GTO
100 SU + 10 sPU + 10 AS + 10 Plate GTO
100 SU + 5 sPU + 10 AS + 5 Plate GTO
*RR and PD can also be subbed for sPU