Monday, 120318

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Competition: (2 sessions)

Weightlifting:

A. Muscle snatch + hang

Muscle snatch + below knee 2 second halt power snatch ; climb to max for the day

B. Front SqT 3.2 cluster ; rest 10 count before next unrack

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Gymnastics:

30’ HS walk

1 legless rope climb Up and down

30’ HS walk

Rest 3:30 x 4-5 rds

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Conditioning:

A. 150/120 cal bike

*emom: 5 burpee box jump overs

B. 30 clean and jerks 205/133

*emom: 5 c2b pull-ups

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Becomplete:

1. Ghd barbell row: holding sorenson hold at parallel ; barbelL row 6-8 reps x 4 sets

2. Seated bent over double DB row 8-10 reps x 3 sets

3. DB single arm OH step ups x 6 reps each side x 3 sets each side. *one arm ovenead, other in front rack

4. HS hold :10 on :20 Off x 6

5. 2 x 50#/30# slam ball throw (only push-up style Push no momentum + 2 seated box jumps + 5 strict t2b : x 5 sets

6. Crossover symmetry protocol

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Performance:

A. Muscle snatch + hang

Muscle snatch + below know 2 second halt power snatch ; climb to max for fbs sag

B. Front SqT 3.2 cluster ; rest 10 count before next unrack

C. 150/120 cal bike

*emom: 5 burpee box jump overs

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Masters:

Warmup:

3-4 mins of rolling out

2 min bike @70%

AMRAP 6 @W-U pace

200m row

5 push-ups **adjust hands every rep

5 CG Strict pull-ups

5 kang squats

2 Rounds

5 BB DLs

5 HPC

5 Presses

5 Jumping air squats

10 Hang scap squeezes

10 HS shrugs

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A. Muscle snatch + hang

Muscle snatch + below know 2 second halt power snatch ; climb to max for fbs sag

B. Front SqT 3.2 cluster ; rest 10 count before next unrack

C. 150/120 cal bike

*emom: 5 burpee box jump overs

D. Becomplete

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