Limbo Week

Tuesday: Squat endurance + vertical pressing

A. Back Squat 20-10-10 rest 1:30 @255

B. RDL 5x5 @ 30x1 rest 2:00 -light/moderate weight

C. Half kneeling DB Press @ 30x0 5x5 rest 90s between arms

+

3 sets:

30s amrap hspu - strict

rest 2:00

Wednesday: MAP cyclical

10 minute amrap:

10 back extensions

15 calorie airdyne

10 OHS 95

rest 5 minutes x 2 sets

Thursday: full body cp / oly battery / core

A. Clean and jerk clusters 185 1.1.1.1.1.1.1.1.1.1 x 3 sets rest 12s / 2:00

B. Snatch Balance - light, work technique 3 reps x 5 sets rest 1:30

C1. 7 strict TTB rest 15s

C2. FLR on rings 30s x 3 rest 1:30

Friday: MAP - intervals added gymnastics

5 sets:

max unbroken muscle ups

10 burpees

15 KBS 70lb or 25 KBS 55lb

rest 2:00

Saturday: squat + full body cp / oly battery

A. Deficit deadlift 1.5-2" 5, 3, 1, 5, 3, 1 rest 2:00

B. Squat Snatch 145 1.1.1.1.1.1.1.1.1.1 rest 12s / 2:00 x 3 sets

C. 10 min EMOM: 3 front squat 215-225