275# complex
Competition:
am:
A. Snatch – 3RM from blocks (at knee or just below) + 2×3@90%
B. Snatch Pull (blocks – same height) – 4 x 3 @105% of max snatch
C. Back SqT – 5RM with 3 second pause each rep + 1-2 x 5 @90%
pm:
A. running clock
21-15-9
thrusters 155/108
bar facing burpees
rest 6 minutes
9-15-21
OHS
strict HSPU *athletes with strong HSPU, choose a deficit here
Assault bike calories
rest 3 minutes
10 min row :30 @80% :30 coasting
B. Assistance Work
5 – 7 rds
max L-Sit hold
:30-1 min weighted plank hold
15 banded side steps each direction
1-2 min bear hug Stone (heavy as athlete can, no leaning here)
rest between rounds; for proper hold lengths (relative to individual)
Performance:
A. Back SqT – 5RM with 3 second pause each rep + 1-2 x 5 @90%
B. running clock
21-15-9
thrusters 155/108
bar facing burpees
rest 6 minutes
9-15-21
OHS
strict HSPU *athletes with strong HSPU, choose a deficit here
Assault bike calories
rest 3 minutes
10 min row :30 @80% :30 coasting