Pre 17.2 hugs
Weightlifting:
A. Snatch – 3 positional to heavy single + 3×3 from athletes weakest position – speed work for drop sets
B. Bottom up FS – 5RM
Conditioning:
Am piece
A. Emom x 18
Odd: 25 double unders + 12 hspu
Even: :45 hard but sustainable effort – bike
Pm piece
B.
15-12-9
Deadlifts. 185/113-123
Strict hspu 5/3″ defecite
Hang power Clean
Muscle ups
Shoulder to overhead
Assistance Work:
A. (-2) strict t2b into 5-10 kipping x 3-4 sets
B. 20 alt tgu ascending
C. L-sit hold. Accumulate 2:30 in longest sets possible
D. Crossover symmetry
One Session:
A. Weightlifting – above
B. (b) from conditioning piece (above)