EXTRA WORK SATURDAY!
Snatch Pull + Snatch
Build to Moderate Set, then 85-90%x1x6
Not a true max! Just a heavy set for the day. Percentage for down sets based on today's top set.
Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2
Reps 7-12: Work at between 70-80%
Task is to make 12 crisp, solid lifts, not to maximize the load used. Percentage is based on FULL clean.
Assault Bike or Row
5:00 @ 6, 3:00 @ 7, 2:00 @ 8
1:00 building to 0:10 @ 10
1:00 @ 6
3:00 @ 6 Cooldown
During the 1:00 building set, start @ 7, gradually build to @ 8, @ 9, and for the last 10 seconds, an all out @ 10 burst.
1-1-1-1, then 3x2
Build over all four singles. The fourth set should be a MODERATE single, leaving two reps in the tank, keeping excellent posture and speed. Then perform three sets of two at 90% of today's single.
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for three more sets.
2 Rounds @ 6:
Assault Bike 12:00