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3-position snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets, rest as needed between sets
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Back Squat - 5 sets of 5 at 75%, rest 3 min b/w
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Push Press - 5 sets of 5 at 75%, rest 2 min b/w
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Chest 2 Bar Pull ups
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A) x 16 reps
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B) x 13 reps
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C) x 9 reps
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super set w/
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Handstand Push ups
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A) x 22 reps
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B) x 18 reps
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C) x 12 reps
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If you chose A) last week, you must stay with A) this week. All sets must be unbroken for them to count. You can interchange between strict and kipping on hspu while still on the wall.
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Pull ups, rest 1 minute, hspu, rest 1 minute x 5 sets
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For those that need to, either choose a D) option of 3-5 reps but also realize that you can use an orange band to help with the higher volume kipping c2b and teaching mechanics needed.
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Post results to logwod.com
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