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 Tempo Squats
20 seconds handstand hold
8 Scapular Pull ups + 10 seconds dead hangs
8 Push Press w/ empty bar
A. Snatch
(2 warm up sets, then 3x2 @ 85% ~ 90%)
squat or power
B. Clean and Jerks
(Every 2 minutes x 5 @ 70%~ 80%)
1 Hang Clean + 2 Split Jerks
clean can be power or squat;
scale for split jerk: push jerk
C. Accessories
Weighted Planks
(40~45 seconds x 5)
Bulgarian Split Squats
(10 per leg x 5)
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
