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