the “TOTAL” blueprint – week 4 day 2
3 sets:
- 5 goblet single-leg box squats / each side (to bench or box)
- 5 scap pull-ups + 5 controlled kip swings
- 6-10 controlled t2b/knee raises
- 10 ohs (empty bar)
6 sets @ 7/10 RPE:
- 1 snatch high pull (off floor)
- 1 power snatch
- 1 squat snatch
4 x 1 : squat snatch @ top weight from part 1.
*improve technique, ROM , no misses
10-min amrap
- 40 double unders
- 8 power snatch (75/55)
