Strength:
A. Snatch – 10 singles between 80-93%
B. Power clean + push jerk : every :30 x 15 minutes x 1 rep. @77-85% of your 1 rep PC + PJ
C. Bottoms up front squat – w/ chains of bands to 3RM for day
#
2019:
A. Snatch + OHS ; Emom x 14 x 1 rep @77-85% of -RM
B. Weighted Pull-ups – 5×3
C. Repeats
20 cal row
18/15 cal bike
15 heavy wall balls
12 heavy Russian kn swings
9 burpees
Rest 5-6 minutes x 4. Sustainable efforts throughout as Target
D. Becomplete
1. recoveh – athlete specific