THURSDAY- 06/16
Part 1- Squat Day!
14 minutes for 7 Sets NFT
3 Overhead Squats 3s down 3 s hold every rep ->scale up to Snatch Drops up to .75% bw for all sets
6 (3/3) Alt weighted jackknifes
Notes:
3x3 Warm up ascending to working weight practicing technique
Conditioning: 20 minutes for quality
1-3 Strict Pull Ups
2-6 Dips
8-12 Squats with Heavy KB up to 50% BW
Notes: Pull ups - new standard chin line over bar, 3s decent
Dips - Box / Leg assisted / Banded / Eccentric