Friday:

Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

Stamina Squats
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.

Conditioning (in class)
“BFF”
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings
Wallballs *Females 9′ Target

Kettlebell Pounds – 55/35
Wallball Pounds – 20/14
Kettlebell Kilos – 24/16
Wallball Pounds – 9/6

*KB and Wallball: Athlete could do a set of 20 UB when fresh.