Saturday, 070117

Weightlifting:
a. Snatch; 10 x 1 @83-85; 10 for 10 is goal ; Rest between <2 min
b. Hang Clean (athlete choice to power or squat) + 2 Push Jerk ; EMOM x 10 ; starting 65-70% of 1RM ; ascending accordingly per athlete, for the day
c. Snatch Deadlifts – 8 x 1; no hook / no strap; done every :90 at 105% or greater – focus = speed bottom to top

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Conditioning:
4 rds
75 double unders
500m row
25 heavy wall balls
10/7 muscle ups
Rest 4 min btwn

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becomplete:
1. 5 rds NFT – 50’ HEAVY sled push + 50’ rope sled pull * more weight tha. Last week
2. Ring Support holds :15-:20 holds x 8 rds; rest accordingly. Those with proper positioning and great support, can add a little weight here.
3. Seated Plate Overhead Tricep Extensions: 8-10 reps x 3-4 sets
4. Crossover Symmetry Protocol / Banded Scap Work

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