Weightlifting:
a. Power Snatch + Hang SqT Snatch + OHS; spend 15 minutes climbing. NO FAILURES, NO FORCED REPS. Focus on foot work, foot work and bottom position.
b. Snatch Grip Seated strict press 3 x 5; across; heavy but no grinding today. Tempo of 31X2
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Conditioning:
AFAP
*30 min time cap
90 Double-unders
70 Wallballs, 20/14 10ft
50 Deadlifts 185/133
30 Muscle-ups
50 Deadlifts
70 Wallballs
90 Double-unders
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becomplete:
1. DB sa Row 10-12 reps x 4 sets each side
2. Weighted Setups 3 x 25; rest 2:30
3. Waiters Carries 30-40’ x 5x each arm
4. 800m run x 3; rest 1:30 @70%
5. Standing I’s Y’s T’s….12-15 reps each set x 3-4 sets each position
6. crossover symmetry protocol