Friday, 060217

Chris Anderson – Masters 40-44; 2018

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All:

Weightlifting

a. Complex: snatch 3 positional Pull starting at floor, + high hang Snatch + below snatch + 1 inch off floor snatch ; climb to max for the day here in 18-20 min of work once warm

B. Front SqT – 3rm @33X0
Conditioning

A. “GRACE”

30 clean and jerks – afap 135/93
B. 3 rds 

30 cal row

20 t2b

10 strict hspu 
Running:

200m run x 10; rest 3 min between *hard efforts *note your splits and try to hold pace 
becomplete:

A. Db sA row 8-10 reps x4 sets each side 

B. Reverse hyper 3 x 25 @ 22-24% of your 1Ram backsqiat 

C. 2 x 30′ banded side step 

D. Crossover Symmetry protocol 

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