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 with empty barbell
5 Muscle Snatch
5 overhead squats
5 hang power clean
5 split jerks
A. Snatch
(every 1:30 for 5 Rounds @ 70% of 1rm of Snatch)
1 Hang Snatch + 1 High Hang Snatch + 3 OHS
B. Clean and Jerks
(4x3 @ 65% of clean and jerks)
1 Squat Clean + 1 Split Jerk
C. Front Squats
(5 sets to find heavy front squat for the day)
D. Accessories
Hip Thrust
5x10
Hip extensions
5x10
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
