Monday, 122616


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

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