Competition:
am
A. SqT snatch wave. 3.2.1.3.2.1.3.2.1
First triple starts at around 70%
B. Split Jerk wave 3.2.1.3.2.1.1.1 . . .
*goal today with Jerk is the heavy single
C. Front SqT – climb to 2RM in approx 14 min
pm
A. Running clock
AMRAP 6
12 deadlifts 155/108
6 bar lateral burpees
9 hang power cleans
6 bar lateral burpees
6 shoulder to oh
6 bar lateral burpees
Rest 6 minutes
3 rds
500m row
40 double unders
30 wall balls
20 t2b
10 hang power snatch 115/83
B. Assistance Work
1. Db sa row 6-8 reps x 5 sets. Alternate straight through. One arm to next, not rest between sets , just back and forth
2. Reverse Hyper 4 x 15 upwards of 30+%
3. Crossover symmetry
4. Additional scAp / positional work
Performance:
A. Snatch wave
B. Jerk wave
C. Running clock
AMRAP 6
12 deadlifts 155/108
6 bar lateral burpees
9 hang power cleans
6 bar lateral burpees
6 shoulder to oh
6 bar lateral burpees
Rest 6 minutes
3 rds
500m row
40 double unders
30 wall balls
20 t2b
10 hang power snatch 115/83
A. Snatch Wave
103.110.116, 110.116.121, 116.121.133
B. Split Jerk Wave
50.165.171, 165.171,176, 185, 198F
C. Front Squat