Tuesday 10.1

Weightlifting

A. Back Squat - 5x1 - Aim to add 10-15 pounds to last weeks working sets

B. Tech Primer - Power Snatch + Snatch Grip Push Press + OHS - 3+3+3 - light and snappy - this is your warmup - get sweaty. 

C. Snatch 1@90%, 1@92%, 1@95%  

D. Snatch Pull - 5x1 @105% 

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A. Alternating DB Snatch 5x12 (6 each arm) as heavy as possible

B. 1-Arm DB Rows 3x8 (each arm) as heavy as possible

C.  Pull-Ups - Snatch Grip - 5xmax reps - rest 120s between sets

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"Death By KB Swings" 

70/53

Minute 1 - 2 reps
Minute 2 - 4 reps
Minute 3 - 6 reps
Minute 4 - 8 reps
Minute 5 - 10 reps
etc

Go until the clock catches you. 
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Powerlifting

A. Back Squat - 5x1 - aim to add 5-10 pounds to last weeks volume sets

B. Bench Press - 5x1 - aim to add 5-10 pounds to last weeks volume sets

C. Deadlift - 4x1 @80% of most recent heavy single

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A. 200m Farmer Carry with 100/70# DB's

B. Sumo Deadlift High Pull - 3x10 @25% of max backsquat

C. Legless Rope Climb - 3x2 or 3x8-12 towel pull-ups

D. Barbell Curl - 6RM

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3 rounds with 2 minute rest between rounds

12 burpees 24 calorie row