Tuesday, 062017

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 

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