the “TOTAL” blueprint – week 1 day 2 

3 sets:

  • 8 single-leg box squats / each side (to bench or box)
  • 5 scap pull-ups
  • 5 controlled knee raises (pause at top)
  • :30 hollow-body hold (on floor)

6 sets @ 6/10 RPE:

  • 1 muscle snatch
  • 2 OHS
  • 1 high-hang squat snatch

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

*improve technique, ROM + speed through middle

12-min amrap

  • 12/10 cal bike
  • 10 alternating arm db snatch (50/35)
  • 10 box jump overs