9/10/18: Monday

Back Pause Squat 1×1 Work up to a heavy single in the 2 count pause back squat Weight should not be maximal (85-92% of 1RM) Take 20% off the bar for 5×5 volume Back Pause Squat for load: #1: 1 rep Back Pause Squat 5×5 Back Pause Squat for load: #1: 5 reps #2: 5…

9/7/18: Friday

Snatch Complex

In 20 minutes work up to a heavy single (technical max) in the following complex:

Floating Snatch (Pause for 2 seconds 1″ off the floor) + Overhead Squat

RANDY

For time:

• Power Snatch, 75 reps, 75/55#

9/6/18: Thursday

Muscle-up and Handstand Push-up Skill Work

20 Minutes to work on Muscle-ups and Handstand Push-ups

NATE

As many rounds as possible in 20 minutes:

•2 Muscle-ups

•4 Handstand Push-ups

•8 2-Pood Kettlebell swings