Strength Template:
Muscle snatch 5RM +2×5@90%
Snatch up to 3RM from the knee+ 2×5@90%
Snatch deadlift up to 5RM + 2×5@90%
Rdl 5RM + 2×5@90%
Bent over row 5RM 2×5@90%
Weighted Pullups – 7 x 3 heavy across; every 2 min
L- Sit; accrue 3 min in holds
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2019:
All:
a. Muscle snatch 5RM +2×5@90
b. Snatch deadlift up to 5RM + 2×5@90%
c. 5 rds
12 double kB hang snatch 53/35’s
35 double unders
200m run
10 box jumps 30/24
10 burpees over kb’s
Rest 4 minutes between
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Becomplete:
1. 7-10 rounds of 50m bodyweight sled push + legless rope climb (up and down)
2. 200m slam ball throw (alt left twist vs right twist)
3. 10-15 of scap / thoracic work