Weightlifting:
A. Power Snatch – build to a tough triple TnG
B. Power clean @ 90% of 1 Rm; 2 reps on the 30 seconds x 5 minutes
#
Conditioning:
Afap
2.4.6.8.6.4.2
Deadlift 315/223
burpee box jump over @ 30/24″
wall walk
+
Recovery prior to,
10 min bike @80%
5 min @:30 hard :30 easy
5 min easy
#
becomplete:
1. Supenated barbell row – 4×5
2. Reverse hyper 3×25 @20% of 1Rm backsquat
3. 15-20 min of foam rolling and lax ball. Hamstrings hips, calves , scAps
A) 83 kg
B) @90%: 110 kg
Wod: 14’27 @315 lb
A) power snatch: 148# TNG for 3
B) power clean @90% every :30 x 5 min done at 198#
Conditioning: 10:41 at 225#
Assault bike: done!
A.) 3 Rep TnG Snatch- 88kg (PR), 93kg x2 (PR)
B.) Power Clean sets @ 100kg
C.) 12:20
D.) Bike- done
E.) Rolled out scaps, traps, lats and lower back
A. Power snatch 116# for 3 tng 121# for 2
B. Power cleans done at 150#
C. Metcon: 13:20 @205#
D. Bike done!