Warmup x2
10pass thrus/kip swings
10air squat/OHS
10cossack squat
10jump squats/broad jumps
5 sets (one every :90)
1+4
Power snatch +
overhead squat
build to an RPE of 8
Back Squat
5-5-5-9-9
Build to a moderate heavy load for the last
set of 5, drop 10% for the 1st set of 9, then
bump it back up
Conditioning
AMRAP5
7 Power cleans (135/95)
7 bar over burpees
AMRAP 4
5 Power cleans (155/105)
7 bar over burpees
AMRAP 3
3 Power cleans (185/135)
7 bar over burpees
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
