Competition:
Weightlifting+
A. Snatch 3 Positional Pull : @105% of max snatch x 5 sets
B. Snatch pulls at 125% of max snatch ; from high blocks (above knee – has straps)
C. Weighted pull-ups – 10×1
#
Conditioning:
MAP training
10 min bike @80%
:30/:30
Rest 3 min After slow :30
Amrap 10
200m run
60’ Yoke Carry (heavy)
18 push-ups
Rest 4 min
Amrap 8
8/7 cal Bike
8 Russian KB swing (heavy)
8 t2b
#
Becomplete:
1. 1 rd; 100 banded scap saueezes + 50 banded tricep extensions + 50 pvc dislocates + 50 hang scap squeezes + 50 body weight ring rows , feet even with hips
#
#
#
Performance:
Conditioning:
MAP training
10 min bike @80%
:30/:30
Rest 3 min After slow :30
Amrap 10
200m run
60’ Yoke Carry (heavy)
18 push-ups
Rest 4 min
Amrap 8
8/7 cal Bike
8 Russian KB swing (heavy)
8 t2b
#
Becomplete:
1. 1 rd; 100 banded scap saueezes + 50 banded tricep extensions + 50 pvc dislocates + 50 hang scap squeezes + 50 body weight ring rows , feet even with hips