*Conditioning piece first for those competing in Wodapalooza qualifier. If not, you can choose to do Weightlifting first. Tomorrow, we will hit the other workout announced as well.
2 rds of,
40 cal row
40 OHS 95/63,
directly into max hang snatch ; 18 min clock on the 2 rd workout,
20 minute cap for both (to find that 1RM hang Snatch following the conditioning
**Folllowing workout if your goal # wasn’t achieved, rest 5 min and hit 4×3 hang snatch ; working speed and positioning.
a. Push Jerk 4 x 5 @88% of your 5RM Push Jerk set (prior weeks)
b. Power Clean ; EMOM x 7 minutes x 2 reps at 65-70%; working speed and footwork
c. Weighted Good Morning 4×6
1. 13 minute bike :30 at 80%, :30 @50%
2. 3 rds , 10 inverted (on wall) scap squeeze, 15 pvc discloses, 20 banded scap squeezes
3. Crossover Symmetry protocol
4. 7 minutes on ankle mobility
5. 12-14 minutes rolling out hips, quads and hamstrings