the “TOTAL” blueprint – week 2 day 2
3 sets:
- 6 single-leg box squats / each side (to bench or box)
- 6 scap pull-ups + 3 controlled kip swings
- 6 controlled knee raises (pause at top)
- :20 sideplank (on floor)
6 sets @ 6/10 RPE:
- 1 snatch high pull (off floor)
- 1 high hang snatch
- 1 OHS
3 sets : 2-position snatch (mid-thigh, knee)
*improve technique, ROM + speed through middle
3 rounds (16-min)
- 60 double unders
- 30 alternating arm db snatch (50/35)
- 15 t2b
