Extra Work Saturdays!
Everything here is optional :)
EMOM 16, alternating:
a) 5 Back Squats, use 90% of top set from Day 3 of this wek
b) 6/3 Strict Handstand Pushups
Back Squat: If you were not present for that workout, you can perform that here instead (and do some strict HSPU work if desired.)
Strict Handstand Pushup: Sets should be submaximal. Reduce repetitions accordingly. For athletes who will not be at all challenged by these repetitions, go up as far as 8. If 8 repetitions is still very easy, add deficit.
Split Jerk: 5x5
Add 5-15lbs to top weight from Day 1 of last week. If you did not perform that workout, you can do that instead.
Assault Bike 60 Minutes @ 6
Strict Chin-Up: 4 x 2-3 Reps from Failure
Same options as this past week. Ask the coach for assistance.
Power Snatch: 5x3
Add 5-15lbs to top weight from last week. If the you did not perform that workout, you may do that instead.