Friday, 092917


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 

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