the “TOTAL” blueprint – week 6 day 2
2 sets:
- 10 rb passthroughs + pull aparts
- 5 scap pull-ups + 5 controlled kip swings
- 8-12 kipping t2b/knee raises *controlled/consecutive reps
- 10 ohs (empty bar)
6 sets @ 6/10 RPE:
- 1 high hang squat snatch
- 1 hang squat snatch (above knee)
- 1 ohs
4 x 2 : hang squat snatch @ 7/10 rpe
- focus : speed & depth/stability , not weight
3 rounds (14-min)
- 400m run
- 20 wall ball
- 15 t2b
