Warm up: 500m row, 10 reps of: Air squats, ring rows, push ups, OH lunges dips and GHD sit ups
BPB&S Series I
DL, hang, OHS
0:00-6:00 Build then
EMOM 6 at 70% (of snatch)
Death by Back Squat
1 BS on minute 1, 2 on 2 and so on until the athlete cannot complete the required reps within the minute. Weight is set at BW or 225, whichever is more. 155 for women.
Post: 600m jog + foam roll
Discuss weight w Coach. Athletes should aim for 70% of 1RM or a perceived “7” if athlete doesn't have a 1RM.