the “TOTAL” blueprint – week 3 day 2 

3 sets:

  • 5 goblet single-leg box squats / each side (to bench or box)
    • only hold weight if you have control to the bench
  • 6 scap pull-ups + 3 controlled kip swings
  • 6 controlled straight leg or knee raises (pause at top)
  • :20 hollowbody hold (on floor)

6 sets @ 6/10 RPE

  • 1 hang snatch (above knee)
  • 1 hang snatch (below knee)
  • 1 OHS

3 sets : 3-position snatch (hip, above knee, below knee)

*improve technique, ROM + speed through middle

4 rounds (16-min)

  • 200 m run
  • 12 db hang clean & jerk  (50/35)
  • 12 OH DB walking lunge steps *one db (50/35)
    • scaling : hold one db in front rack