Warm-up 2 rounds
10pass thrus
10kip swings
10air squat/OHS
10cossack squat
10jump squats
5 rounds, one every :90
1 Power snatch
4 Overhead squats
Back Squat
4x7
Build to a moderately heavy set
1x7 (-10% off of the 4th)
Conditioning
7 RFT
7 hang squat clean (135/95)
7 bar over burpees
7 toes to bar
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
