A. Strength
Establish a max Back Squat with good technique (week 6)
B. Strength Endurance (Conditioning)
Warm up with Muscle Snatches/Pull ups and Ring Dips
Alternate on every 30 sec for 5 mins
1. 3-5reps touch and go Power Snatch (65-75%)
2. 1-3 Muscle ups or 3-5 Ring Dips
C. Interval Emom Conditioning
4 rnds of
Min 1: 15 Shoulder to Overhead 50-55%
Min 2: 20 alternate Lunges heavy
Min 3: 60 du
Establish a max Back Squat with good technique (week 6)
B. Strength Endurance (Conditioning)
Warm up with Muscle Snatches/Pull ups and Ring Dips
Alternate on every 30 sec for 5 mins
1. 3-5reps touch and go Power Snatch (65-75%)
2. 1-3 Muscle ups or 3-5 Ring Dips
C. Interval Emom Conditioning
4 rnds of
Min 1: 15 Shoulder to Overhead 50-55%
Min 2: 20 alternate Lunges heavy
Min 3: 60 du
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