2 sessions, break how you see etc
Weightlifting:
a. 3 positional Snatch; 2 second pause each position; to max for the day. Athlete choose to start high or low
b. OHS – climb to 5rm for the day but only in 5 sets once at 70%
c. Snatch grip SLDL – pulling into hip. StYibwr over bar (in front), even at finish
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Conditioning:
Amrap 12 @80%
Row 400m
14 ghd sit-ups
30’ dB single Arm oh lunge
14 alt single leg step up
30’ db single arm ph kinds
Rest 5 min
12 min clock
:30 hard :30 easy rower
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becomplete:
1. athlete specific gymnastic focus
2. Scap work with change plates
3. Weighted rows
4. Crossover symmetry