the “TOTAL” blueprint – week 5 day 2
2 sets:
- 5 single-leg box step downs / each side (off side of box, one foot stays on box)
- 5 scap pull-ups + 5 controlled kip swings
- 6-10 controlled t2b/knee raises
- 10 ohs (empty bar)
6 sets @ 6/10 RPE:
- 1 snatch pull
- 1 power snatch
- 1 ohs
4 x 2 : squat snatch @ 7/10 rpe
- reset each rep, no misses
12-min amrap
- 12/10 cal bike
- 10 box jumps
- 8 t2b
