Little Old school @teammatetuesday action!
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Weightlifting +
A. Snatch Balance 4 x 3 @77-80%, then ascending in 5 singles for the day
B. Weighted Pull-ups :
- 4×6 Chin-up: AHAP, 3 count down each rep +. 3×6 DB Row 30% Bench 1RM. + 3×15 Banded Face Pull
***building on prior weeks
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Conditioning:
4 rds
350m Ski Erg *400m Row if no ski erg
15 heavy wall balls
12 box jumps 30/24
9 hang power snatch 115/83
6 bar muscle ups
rest 4-5 min between
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becomplete:
- 1-24 min backwards sled drag (sled only or light weight) *building
- Crossover symmetry with focus on end range of motions
- waiters carry 4 x 45-60’ each side
- 10-15 min of scap and thoracic static stretching / movement