Who’s making sure to hit their post Class work and having a blast doing it!!?!?!?!??
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De-load week continues
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A. Hang Snatch pull + hang power snatch + 3 second hold in catch snatch + ohs with 3 second pause in hole – to heavy rep , approx 10% from what feels to be max today x 3 reps
B. Barbell row – heavy 5 reps in 12 min
C. Sprint style repeats
7 hang power cleans (heavy but tng unbroken as goal and Mindset. Athletes choice. 205/133 as targeted start and can ascend)
500m row
Rest 3 min x 5; targeting (-1) second off last week split times as target
Rest
D. 40 strict hspu afap. Belly to wall
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becomplete:
1. 3×20 reverse hyper at light % for flush
2. 10-12 min of shoulder rehab work m
3. Weighted plank – 3×1 min
4. Ring support planks – tabata x 8. :20 on :10 off
5. 10 slow controlled ring skin the cats
6. Single leg band hamstring pull 10 reps x 3-4 sets each side