Warmup (10')
- Wall squats 10x
- Halos 10x
- Pumps 10x
Repeat for the full duration of the 10'
Format: M/L/H over 6 weeks
- Start with warmup
- Do prescribed ladders of C&P + Pull (optional: 5x squats after each ladder)
- Rest 1-2' after each ladder
- Roll two dice to time the session (2 to 12 minutes):
- D1 M: 10 2h swings or 5 1h swings, every 30''
- D3 L: snatch 5-10L, 5-10R OTM
- D5 H: 15-25 2h swings or 10L + 10R 1h swings, OTM
Week1: 3 sets 1,2,3 (d1/d2/d3)
Week2: 4 sets 1,2,3 (d1/d2/d3)
Week3: 5 sets 1,2,3 (d1/d2/d3)
Week4/5/6: 5 sets 1,2,3,4 (d1)/ 1,2,3 (d2)/ 1,2,3,4,5 (d3)