250# split Jerk
Competition:
am
A. Power Snatch + Hang SqT Snatch + OHS; to max for the day
B. OHS – build to 3RM at 43X1 tempo
C. Strict muscles – emom x 10 . Athlete choose rep scheme and or weight
D. :10-:12 ring HS hold x 7. Rest :30-:45 between
pm
A. Running clock
AMRAP 5
21-15-9
Thrusters 135/93
C2b pull-ups
Rest 3 min
AMRAP 5
21-15-9
Row calorie
Front squats 135/93
Rest 3 min
5 min max cal bike
Into
10 min flush on bike immediately following Thw 5. Just stay on
Assistance Work:
1. ghd back ext 3×10 barbell on back (might)
2. Weighted sit-ups 3×15; rest 1:30
3. 5 min shoulder stretch into crossover symmetry full recovery
Performance:
A. Power Snatch + Hang SqT Snatch + OHS; to max for the day
B. Running clock
AMRAP 5
21-15-9
Thrusters 135/93
C2b pull-ups
Rest 3 min
AMRAP 5
21-15-9
Row calorie
Front squats 135/93
Rest 3 min
5 min max cal bike
Into
10 min flush on bike immediately following The 5. Just stay on
+
ScAp recovery work