Matty V
#
Weightlifting:
a. Snatch; climb to heavy single in 16-18 minutes
b. Clean and Jerk; singles 85-90% x 5-7 in 16-18 minutes climbing.
c. Back SqT – 5RM with 3 second pause in the hole each rep + 2×3@90% with pause
#
Conditioning:
4 rds w/ vest 20/14#
400m run
24 air squats
12 burpee over box 30”
#
becomplete:
- GHD Back Ext – weighted 4 x 15 reps
- 3 x 10 each side, slam ball throws (10 each side, 3 sets each side – working twisting of your trunk)
- Rotator cuff work – 2 x 10 each of, Y’s, I’s and T’s
- 3 rds , 25 banded cap squeezes + 20 pvc disclocates
- crossover symmetry 12-15 rep stations, 2x through