Kate I
#
Weightlifting:
A. Push Press – 4 sets of 5 at 2-3% above last weeks 5RM push press
B. Front SqT – every :75 complete 5 reps at 75% of your 1RM Front SqT x 5 sets
#
Gymnastics:
Muscle Ups – emom x 10; begin with 1 strict muscle up each minute + 2-4 muscle ups each minute ; athlete specific
#
Conditioning:
AMRAP 3
2 snatch 145/98
4 strict ring dips
8 pistols (alt)
Rest 1 min x 4 rds
+
14 min bike :30 hard / :30 easy
+
Jerk drives 5×5 @ max front squat
#
becomplete:
1. Banded lat pull downs 12-15 reps x 4 sets
2. Banded Face High Pulls 4 sets of 10-12 reps
3. DB Double seated bent over rows 8-10 reps x 3 sets
4. Crossover Symmetry protocol + 5-7 min of upper thoracic mobility