AM Session:
Row: 16 x 250m. Rest 30 seconds. Goal is 1:48 pace.
Wide Stance Box Squat @ Parallel: 12x2 EMOTM @ 135lbs + Purple Band + 2 Orange Bands
Trap Bar Deadlift: 8x2 EMOTM @ 185lb + Purple Band + 2 Orange Bands
AQAP: 10,9,8...3,2,1 Front Squat 135/95, 2,4,6...16,18,20 Deadlift 135/95. Attack this. It's going to be more mental than anything, legs are going to be buring, can you push through that. Everything should be unbroken.
Banded Good Morning (Purple Bands): 4 x 10. Rest 90 seconds.
PM Session:
5 Snatch Push Press + 5 Overhead Squat: 5 sets.
Snatch: 15 minutes EMOTM 1 Rep. Start @ 123lbs go up as heavy as you feel comfortable.
3-Stop Clean Deadlift (Just off the ground, Just below the knee, Just above the knee) + Clean Pull: 3-3-3-3
12 minutes EMOTM: 1 Clean + Jerk. Start @ 153lbs go up as heavy as you feel comfortable.
Reverse Hyper: 4 x 15. Rest 90 seconds.
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