SWOD Thursday 02.13.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Muscle Clean + Tall Clean + Front Squat
*Using 50% of 1RM Power Clean

B. Every 90 seconds x 6 sets
Clean Deadlift (BTK) + Power Clean
*Sets 1-3 x 3+2 @ 60-65% of 1RM Power Clean
*Sets 4-6 x 1+1 @ 70-75%

C. 3 sets of:
DB Front + Lateral Raises x 10 reps
– Rest 30 seconds –
DB Bent-Over Fly’s x 15 reps
– Rest 90 seconds –

SWOD Monday 02.10.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Muscle Snatch + Snatch Balance + OH Squat
*Using 50% of 1RM Power Snatch

B. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Power Snatch
*Sets 1-3 x 3+2 @ 60-65% of 1RM Power Snatch
*Sets 4-6 x 1+1 @ 70-75%

C. 3 sets of:
Hip Extensions x 15-20 reps
– Rest 30 seconds –
Kneeling KB Front Rack Hold x 60 seconds (24/16kg-Hand)
– Rest 90 seconds –