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
5 Medball clean
5 Snatch balance
30 seconds handstand hold
5 L/R DB Push Jerk
10 Bird Dogs
A. Clean and Jerk Complex
5 Sets @ 65-70% of 1rm
From the Blocks- Power clean + Clean + Push Jerk
B. Snatch Balance
3-3-2-2-1-1 increasing load (stay between 50-65% 1rm of snatch)
Snatch Balance
C. Clean and Snatch Pulls
Snatch Pulls: 3x3
Then
Clean Pulls: 3x3
D. Core Stability
Back Extensions: 3x10
GHD sit Ups: 3x10
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
