Competition:
am
A. Snatch 6 x 3 @77%
B. Power Clean + Hang SqT Clean + Jerk 6 x 2 @75-80% of your 1RM C&J
C. 5 sets of 15 UB strict HSPU
D. 5 min *GO effort and to wake body up for the day
5 cal bike
5 t2b
5 wall balls (heavy)
pm
A. running clock
10 min max cal on bike ( hard , consistent effort start to finish)
rest 2 min
7 min to hit max snatch
rest 2 min
5 min amrap
35 burpees
into max sqt clean thrusters 135.93
Assistance Work
1. light TGU – 20 reps alt arms
2. 2 x 25 GHD Situps ; tng style
3. 5 x 30’ waiters carry each arm
4. crossover symmetry / Scap protocol
Opens Phase Programming:
A. Power Clean + Hang SqT Clean + Jerk 6 x 2 @75-80% of your 1RM C&J
B. running clock
10 min max cal on bike ( hard , consistent effort start to finish)
rest 2 min
7 min to hit max snatch
rest 2 min
5 min amrap
35 burpees
into max sqt clean thrusters 135.93