11/11/2022

A. Snatch Pull + Squat Snatch: 4,3,2; rest 2 min - 80-84% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps - build each set, last set heaviest

50kg - 60kg - 70kg

B. Snatch + 2 x OHS: 4 complexes @ 82-87% 1RM; rest 1-2 min b/t each complex

80kg

C. EMOM x 10: 2-3 Back Squat @ 62-67% - speed focus

100kg

4 min on/1 min off x 3 sets:
6 DB Box Step Overs @ 50lbs
25' DB FRWL
4 DB Devils Press
25' DB Farmers Carry Walking Lunge
*Pick up where you left off after each rest break

I either got deep into 4 rounds or deep into 5, I don't remember. This was very tough on my grip and both the db box stepovers and devil's press were pretty awkward movements.