P A. q(1:00) x 18 1 Squat Snatch *sets 1-6: 70% *sets 7-12: 75% *sets 13-18: 80% B. FT [14] 12 PS + 24 CTBPU 9 PS + 18 CTBPU 6 PS + 12 CTBPU 3 PS + 6 CTBPU
04 10 23
A. q(3:00) x 6 2 Pause BS + 3 BS *70% of 1RM BS for all sets *2sec pause in the bottom of the first 2 reps B. 5 RFT [15] 10 double DB PC or KBS 10-15 DB Deficit
04 08 23
A. q(3:00) x 6 2 Pause FS + 2 FS *3 sec pause in the bottom position *70% of 1RM FS B. AMRAP [16] in teams of 2 20 BMU 40 DL 275/185 60 BJO *1 PWAT on all movements