Tuesday 4:43-6:10

Tuesday- Oly  speed + DE LB + SL Vol

A. Hang Power Snatch + Power Snatch TnG, 1 set/60 sec for 10 min @ 65-75%

65%-120

B. Front Squat, 3/min for 8 min @ 52.5% + chains if possible **move bar as fast as possible (if no chains, use 62.5% bar weight)

175 no chains

C. Deadlift, 1/30 sec for 7 min @ 50% + blue rogue band, rip bar off ground as fast as possible

165 purple band

D. American Hip Thrust @ 30X3, 3 x 12 reps, rest 90 sec 

135,145,155

https://www.youtube.com/watch?v=RjWiwq1wgFg

E. Single Leg RDL w/ back foot elevated on Wall, 3 x 12/leg, rest as needed

135/3