*Note; this weekend will be OFF from programming. De-load weekend. Hit a team wod, have some fun. keep the volume low and recovery as a priority
Weightlifting:
A. Snatch 6 x 2 @ 80% and above
B. Thruster – heavy 5 rep, heavy 3 rep, heavy singles
Strength:
A. Back SqT- climb to heavy double for the day; with 2 x 3 @85% of that #
Conditioning:
A. running clock
3 rds
18 db thrusters 30/20
18 pull-ups
rest 3 min
3 rds
15 db thrusters 40/30
15 c2b pull-ups
rest 3 min
3 rds
12 db thrusters 50/35
6/5 muscle ups
B. 15-20 min of aerobic effort work ; Athletic specific and drawn up.
Accessory work:
A. 5 tng TGU each side x 4 sets. Ascending
B. 50-75 pvc dislocates
C. Crossover symmetry