WEDNESDAY 12/5/2021

MAIN WORKOUT

A.

3 sets for quality
45-60sec NOSE TO WALL
30 V-UPS
30 PISTOL SQUATS or BAND ASSISTED PISTOL SQUATS
*rest 1:00 between sets

B.

Emom for 21:00 (7 rounds)
M1: Assault bike x 8-16cal
M2: Ski-erg x 8-16cal
M3: Shuttle Runs x 8-16

SESSION 2
*session 2 must always be completed a few hours prior to or after the main workout.

A.

Every 2:00 for 10:00 (5 Sets)
2 Power Snatch + Hang Snatch (knee) + Overhead Squat
*all sets @70-75% of 1RM
*Optional Pulls (Halting Snatch Deadlift (upper thigh) + Snatch Pull + Snatch Pull from Power Position - 2+2+3 @90%

B.

Every 3:00 for 12:00 (4 Sets)
Back Squat x 5
*all sets @65-70% of 1RM
*Do the first 2 reps with pause
*all sets @65-70% of 1RM