W2- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Snatch Pull + Snatch, not TnG, heavy set for day in 12 min

B. Squat Snatch, 1/min for 60 sec for 12 reps @ 80-95% of A

C. Back Squat @ 80X1, 4 x 3 reps, rest 2-3 min **start @ 165#

+

10 min EMOM

5 Power Clean & Jerk TnG

**115# across

+

5 min Bike cool down

A. 195

B. 175 done

C. 165,165,185,185. Getting tougher to explode up.

EMOM done. Gnarly.

Bike done