AM
Accumulate 5 sets of 15 american swings @ 24kg, rest as needed while you do some snatch tech/positional prep
done
+
Power clean – find a tough single WITHOUT starfishing, pull the plug when tech drops off
255
+
Hang Power snatch – find a tough single WITHOUT starfishing, same as above
185 – felt slow on both today but felt pretty strong in all positions which is a good feeling for not feeling fast at all
+
Back squat – 3×3 @ 75-80%, rest 2 min
275-285-295
+
BB hip thrusts 3 sets of 6-8, tough, rest 2-3 min
225
PM (from DSGN, EMOM skill touches, adjust volume inside each as needed to keep things crisp and sharp)
8 min EMOM:
Min 1: 8-10 DB Box Step Overs @ 50lbs
Min 2: 8-12 Strict HSPUs
Min 3: 10-12 C2B
Min 4: 60-80 Double Under
All high end of rep schemes
rest as needed
8 min EMOM:
Min 1: 35-50′ DB FRWL @ 50lbs
Min 2: 8-12 STOH @ 135lbs
Min 3: 12-15 GHDSUs
Min 4: 12-15 Box Jump Overs @ 24in
Low end of sto and box jump overs (longer transition for not moving the ghd, high end on lunge and ghd
Do you want to make any adjustments to tomorrow’s session based on floor plan?