De-Load Week(s) ; leading through the holidays and into our Regionals Mock weekend and the start of our 2018 Competition Phase
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Weightlifting:
A. Power snatch + hang SqT snatch + ohs ; 80% of your 1rm snatch for 7 singles in this complex
B. Front SqT – Emom X 8 sets X 3 reps front squats @75%
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Conditioning:
C. Emom X 24
Minute 1: 18/15 cal row
Minute 2: 15 heavy WB
Minute 3: 6 bar muscle ups
Minute 4: rest
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D. becomplete:
Reverse hyper 3×25 @25% of your backsquat 1RM
+
30′ OH yoke walks X 4-5 sets
*scale accordingly to barbell
+
4 rds
20 banded Scap squeezes
20 weighted Situps
:30 belly to wall hs hold