MONDAY
PRIMER
3 SETS, BUILDING
5 TALL SNATCHES WITH :03 PAUSE IN CATCH
10 DUAL DB ZOTTS PRESS
STRENGTH
SQUAT SNATCH
5X3 AT 65% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
MONDAY
STRENGTH
SNATCHES*
EMOM 10
1 POWER SNATCH
REST 2:00
EMOM 10
1 SQUAT SNATCH
BUILD IN BOTH TO ESTABLISH HEAVY 1REP
MONDAY
WORKOUT
"KAREN"
150 WALLBALLS FOR TIME
#20 TO 10'/#14 TO 9'
CASHOUT
3 SETS OF
10E PLATE HALOS
15 BANDED TRICEP EXTENSIONS
12 DB FLOOR PRESS
TUESDAY
SQUAT CYCLE WEEK 9 - DELOAD
4 SETS OF 2/4 AT 70% OF YOUR TRAINING MAX
COMPLETE 2 FS THEN RACK BAR AND GO IMMEDIATELY INTO 4 BACKSQUATS. KEEP HANDS ON THE BAR
