Monday November 12, 2019

If repeating 20.5
A) Only repeat if you truly believe you can improve.

Think of your 'why', what is your goal?

B) Building
6 x 5 bench press, 75%
3 x 12 chinese rows
3 x 10 lat pull down
3 x 30 banded face pulls

If Not Repeating 'Deload Volume Week'
A) Gymnastics Swimming
Spend 5mins moving.
*This will be a weekly warm up.

B) Snatch 
Developmental:
Every 15s x 2mins: 1 high hang snatch.
Every 15s x 2mins: 1 squat snatch w/ pause at knee.

6 x 1 . 1 snatch, 80%
4 x 4 snatch pulls, w/ pause at knee, 75%
3 x 12 OHS, 65%

C) Work
For time:
30 DB cleans, 2 x 15
15 Bar Muscle Ups
30 DB cleans, 2 x 15

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