Tuesday, 122617

Transition Week, leading into our competition phase beginning next Monday.

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Weightlifting:

A. Snatch 6 x 3 @77%

B. Power Clean + Hang SqT Clean + Jerk 6 x 2 @75-80% of your 1RM C&J

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Gymnastics:

C. 5 sets of 15 UB strict HSPU

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Conditioning:

D. running clock

10 min max cal on bike ( hard , consistent effort start to finish) – no sprinting falling etc

rest 2 min

7 min to hit max snatch

rest 2 min

5 min amrap

35 burpees

into max sqt clean thrusters 135.93

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Becomplete:

1. light TGU – 20 reps alt arms

2. 2 x 25 GHD Situps ; tng style

3. 5 x 30’ waiters carry each arm

4. crossover symmetry / Scap protocal

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