Teammate Tuesday – possibly a caption context ????
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Weightlifting +
a. Snatch Complex: 3 second pause below knee and snatch; into hang snatch with 2 second pause below knee, into hang snatch with 1 second pause below knee. Climb to heavy in the complex in 18* minutes – following bar work
b. Snatch Pull ; 5 x 2 – @102% of your snatch from 1” deficit
c. Weighted Pull-ups :
1. 4×6 Chin-up: AHAP, 3 count down each rep +. 3×6 DB Row 30% Bench 1RM. + 3×15 Banded Face Pulls
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Conditioning:
400m Row
21 heavy wall balls
15 t2b
9 Deadlifts 225/153
rest 4:30 x 4 rds
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Gymnastics: (add on)
5 rds
12 ghd situps
1 legless rope climb (up and down)
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becomplete:
1. 15 min backwards sled drag (sled only or light weight – walk backwards for 15 min total)
2. Crossover symmetry with focus on end range of motions
3. 10-15 min of scap and thoracic static stretching / movement