Workout #1:
Set 1: 8x (DE)
2 Back Squat w/ Hop @ 155#
3 Air Squat w/ Hop
Set 2: 9-6-3 for time
Thruster @ 165#
Muscle Up
(4:44)
Set 3:
1-10 Thruster Breathing Ladder @ 95#
Rest 3 minutes
1-10 Thruster Breathing Ladder @ 75#
Set 4: 3-3-3
Squat Clean & Jerk + 15s hold @ (95#-135#-185#)
focus on technique...
Workout #2:
5-6 mi Run (recovery pace)
Set 1: 8x (DE)
2 Back Squat w/ Hop @ 155#
3 Air Squat w/ Hop
Set 2: 9-6-3 for time
Thruster @ 165#
Muscle Up
(4:44)
Set 3:
1-10 Thruster Breathing Ladder @ 95#
Rest 3 minutes
1-10 Thruster Breathing Ladder @ 75#
Set 4: 3-3-3
Squat Clean & Jerk + 15s hold @ (95#-135#-185#)
focus on technique...
Workout #2:
5-6 mi Run (recovery pace)