#TeammateTuesday
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Weightlifting + 1st session
A. Clean – heavy single for the day
*no forcing
B. Clean Pull – up to 3RM (relative to clean positions. Climb up hitting some volume in clean pulls, but making sure on the heavy stuff, all positioning is
C. 10 min bike test
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Conditioning: 2nd session
AMRAP 10
10 power cleans 135/93
10 box jumps (30/24) step down
14 t2b
14 alt front rack lunges
rest 4 min
AMRAP 10
12/10 cal Bike
1 legless rope climb
10 up and over 20” box 50/30 slam ball (ball to ground each time)
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becomplete:
1. Reverse hyper 4x 15-20 at 20-25% of 1RM back squat
2. 5 rds 60′ waiters carry + 15 band scAp squeezes
3. 3x 15-20 banded face pulls
4. Crossover symmetry
5. Accumulate 2-3 min in each split position
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Performance:
*prioritize above per athlete.
*do not hit 10 min bike test and then into amraps