6-16-22


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

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