Weightlifting:
A. Snatch – 1.1 cluster; rest :15 between – to max for the day
B. Clean Pull – up to 3RM
*making sure to hit positions and this to actual be a CLEAN PULL; not a grinding CG DL
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Conditioning:
A. MAP Training
amrap 12
row 400m
30 wall balls 20/14# to 10′
20 slam ball over shoulders (alt shoulders) 50/30#
rest 5 min
amrap 6
5 hang power cleans 185/123
10/8 cal bike
30’ HS Walk
Rest 3 min
Ski erg x 10-12 min of :30 hard :30 easy
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becomplete:
1. Bw single leg alt step up. 16 reps alt x 3/4 sets
2. Banded side steps – 12 steps each direction x 3-4 sets
3. L sit hold – progress on Tabata holds x 8
4. 5-7 min of squat therapy
5. Crossover Symmetry Recovery Protocol