warm up:
5 min row+5 min emom 15/12 cal sprint emom
mobilize
A. Snatch lift off +Snatch to max
B. Class
C. 50 d ball over the shoulder*
10 kipping hspu emom
D. 3-5 sets
12/9 strict pull-ups
12/9 strict hspu
12/9 strict toes to bar
50’ hsw
WEIGHTLIFTING BIAS WEEK 2
Warm up: 3 min+3 min version of above
A. Back Squat to 1 rm
B. Snatch lift off+Snatch to max
then 5×1 at 85%
C. Halting Clean+Pause Split Jerk to max
then 3×1 at 85%
D. Back Squat 3×3 80% of Part A
E. Class or 15 min long slow distance
F. 3 sets of
7 front raise
7 lateral raises
7 rear delt raises