Margo

Rest week. Take a break. Do some crossfit or power lifting. Go for some walks with friends. See you in the new year!!!

Overhead Squat from rack Remember to re-rack the bar with a dip so you don't slam it down on your shoulders and hurt yourself. If it gets heavy and you don't want to bring it down on your shoulder, drop it on the floor in front of you from overhead and clean it back up or ask for help to get it back on the rack. Don't re-rack anything on your back that you're not comfortable with! 2 X 3 @ Bar 2 x 5 @ 40% 2 x 4 @ 50% 2 x 3 @ 60% 3 x 3 @ 70-75% <-- Working set Hang Cleans Lower the bar to just...

Hang Snatch Pull (just above knee) + Low-Hang (just below knee) Pull + Snatch 3 x (2 + 2 + 2) @ Bar 2 x (2 + 2 + 1) @ 40% 2 x (2 + 1 + 1) @ 50% 2 x (2 + 1 + 1) @ 60% 3 x (1 + 1 + 1) @ 70-80% <--Working sets