062213

062113

hard day with a lot of work involved, but tends to be fun

AM sessions

Back squats
-3 reps with 65-75% of you max, EMOM for 10 sets

Deficit deadlifts
-1 rep every 30 secs, 10 reps total


PM session

muscle snatch
-heaviest single possible

power clean + hi hang (full) + push press
- 10 sets EMOM, around 80% of max clean and jerk

metcon (for time):
21 KB snatch Left, 21 KB snatch right, 21 burpees
15, 15, 15,
9, 9, 9


62213

active recovery

swim optional, practice breath holding skills, single breath distance swim.