Warm-up (2 rounds)
10 up downs
10 high pulls
10 muscle snatches
10 overhead squats
10 hang power snatch
:45 cardio of choice
15 single/double unders
Power Snatch EMOM10 (Use ~70% 1RM)
1 Hang snatch pull
1 Hang Power snatch
EMOM20*
Min 1 -50 double unders
Min 2 -AMRAP Single arm alt. devils press (50/35)
Min 3 -AMRAP Assault Bike Cals
Min 4 - Rest
*Score is combined reps on Mins 2+3
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
