Easy 193# Snatch for Tasia following her 10 min max calories on assault bike
Competition:
am
A. Weighted Pull-ups 5 x 5 ; ascending or across, but all sets on heavy side; every :90
B. Weighted Ring Dips 5 x 5; heavy across; (use pbars for some); every :90
C. running clock
3 rds
7 rope climbs
55 double unders
25 ohs 115/83
rest 10 min
75 russian kb swings 70/53
50 box jumps (step down) 30/24
25 shoulder to overhead 185/118
pm
A. 500m row x 8; rest rest 1:30 between; attempting to hold pace prior, of longer rest and less repeats.
B. Assistance Work
8-10 reps of DB SA Row x 4-5 sets
+
reverse hyper 4 x 15 at near 30% of back SqT
+
crossover symmetry / scap protocol
Opens Phase:
A. running clock
3 rds
7 rope climbs
55 double unders
25 ohs 115/83
rest 10 min
75 russian kb swings 70/53
50 box jumps (step down) 30/24
25 shoulder to overhead 185/118
+
Assistance Work