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