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.
3 Minutes Bike
Stretch/ Mobility
3 Rounds w/ empty barbell
5 Clean Grip High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Push Jerks
5 Pausing Split Jerks
A. Split Jerks
3-2-2-1-1-1
*Work up to a heavy single
B. Power Clean
3-3-2-2-2-1
*Work up to a medium load. Focus on Speed
C. Clean Pulls
3 sets of 3 reps @ 90% of 1rm Clean
D. Accessories/ Conditioning
3 Sets each
Max Strict Pull Ups in 30 seconds (use bands to scale)
Weighted Hip Extensions on GHD100ft Heavy Farmer's Carry
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
