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
Mobility/ stretch
3 Rounds
5 Tempo Overhead Squats w/ empty barbell
10 Scapular Pull Ups
10 Hollow Rocks
5 Split Jerks w/ empty barbell
A. Snatch (4x1 @ 65% of 1rm)
1 Low Hang Squat Snatch - 3 Overhead Squats
B. Clean (5x1 @65% of 1rm)
1 Power Clean - 3 pause Front Squats (3 sec. pause at bottom)
C. Jerks (3x3 @ 70% of 1rm)
Push Jerks
D. Accessories
Push ups 5x20
Superset
45 seconds ~ 1:00 minute Planks
(Rest 1:00 between sets)
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
