P
A. q(2:00) x 5
2 High Hang PS + 2 High Hang Squat Snatch
*lighter weights (35-45%)
REST [2]
q(2:00) x 5
1 PS + 1 Hang Squat Snatch
*65-70%
B. @ 0:00
AMRAP [9]
15 T2B
10 DL 115/85
5 PS 115/85
@9:00
6:00 to build to a H1 PS
Extra:
Base your rep scheme off the u/b sHSPU test
*5 reps = 4-3-3-2-2
*10 reps = 9-8-7-6-6
*15 reps = 12-10-8-6-6
*20 reps = 18-15-12-8-6
*25 reps = 20-16-12-8-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets
F
A. q(2:00) x 5
5 BTN Snatch Grip PP or 10 Pushups
REST [2]
q(2:00) x 5
3 OHS or 10 RR
*talk to your coach to determine if you are doing PP/OHS vs Pushup/RR. Individuals in squat therapy should do pushup/RR
B. @ 0:00
AMRAP [9]
15 ABMSU
10 DL (light bar or KBs)
5 BJ
@9:00
AMRAP [6]
8cal Bike + 12 Plate Snatch