LATTE - noun, pronounced latt-te
Large stone pillars (håligi) capped by stone capitals (tåsa) carved by the ancient Chamorro people to use as building supports. The latte stones have been made of limestone, basalt, or sandstone, and quarries have been found on all of the larger islands of the Marianas.
Warm up
Stretch/ mobility
3 Rounds
8 scapular pull ups + 10 second dead hang
20m DB overhead walks
4 L/R DB Push Jerks
5 Medball Cleans
A. Snatch
4 x 1 @ 55%~60% of 1RM of snatch
1 Hang Power Snatch - 1 Low Hang Squat Snatch
B. Cleans
4 x 1 @ 55%~60% of 1RM of cleans
1 Clean High Pull - 1 Hang Squat Clean - 2 Front Squats
C. Split Jerks
4 x 3 @ 50% of 1RM of Split Jerks
Split Jerks (focus on foot position)
D. Accessories
5 x 10
DB Bench Press
100m Farmers Walk
Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –
A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2
