The Outlaw Way:

BBG

5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee) – rest as needed

BB Cycling/Midline

1a) 3X3@80% (of 3rm) Touch & Go Snatches (full) – rest 90 sec.

1b) 3X60 second ME Strict TTB – rest 90 sec.

Conditioning

10:00 AMRAP of:

KB Snatches 24/16kg (alternate arms every 20 reps)

-then (no rest)-

10:00 Row for distance

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Poniedziałek:

Back Squat - 12 min to Find 1RepMax

then

1 min. MaxReps 60% 1RepMax

dalej:

Conditioning

12 min AMRAP of:

6 russian swings L
6 russian swings R
12 goblet squats
6 clean L
6 clean R
12 goblet squats
6 push press L
6 push press R
12 goblet squats
6 snatch L
6 snatch R
12 goblet squats

Rx: 24 kg // 16 kg