the “TOTAL” blueprint – week 7 day 2
2 sets:
- 10 rb passthroughs + pull aparts
- 5 scap pull-ups + 5 controlled kip swings
- 5 strict pull ups *3 second controlled negative
- 10 behind neck press + 10 back squat (empty bar)
4 sets @ 6/10 RPE:
- 1 muscle snatch
- 2 snach balance
- 1 ohs
6 set : @ 6-7/10 rpe
- 1 snatch pull
- 1 squat snatch
- no misses!
5 rounds (14-min)
- 3 bar muscle ups
- 6 power snatch (95/65)
- 9 bar facing burpees
