Tuesday Week 6 Day 1

Weightlifting 

Olympic Lifting : 

A. Back Squat - 5x3 - add 5 pounds to last weeks working sets (reps are now three) 

B.  Tech Primer - Muscle Snatch + Power Snatch + OHS - 1+1+1 across five sets @50-55% of best power snatch

C. Snatch - 4x4 - @70-75%

D.  Snatch Pull + Snatch Deadlift - 1+3RM 

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A. 5x5-8 pull-ups with 5-8 second tempo negative
B. Bent Over Row 3x12
C. Standing EZ Curl - 12RM

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For time:
1000m row
50 burpees
 



Powerlifting

A. Back Squat 5x3 - aim to add 5 pounds to last weeks working sets

B. Bench Press 5x3 - aim to add 5 pounds to last weeks working sets

C. Deadlift 1x3 - aim to add 5-10 pounds to last week

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A. Chin-Up - 5xmax @55X5 tempo

B. Power Snatch - 2-2-2-2-2 - rest 60s between efforts - explosive and fast
3 box jumps after each set

C. Towel Pull-ups - 4xmax  

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3 rounds: 
Towel farmer carry x100ft AHAP
60s weighted plank
25 burpees