Nicholas Flannery – 400#x3
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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 – 8 x 3 heavy across; every 2 min
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All:
A. Snatch up to 3RM from the knee+ 2×5@90%
B. Snatch deadlift up to 5RM + 2×5@90%
C. Afap
15/12 cal bike
6 shoulder to overhead 225/153
15/12 cal bike
Rest 3-4 minutes x 4 rds
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Becomplete:
1. Ski erg – 5-6 x 1min max calorie rounds on 1min easy
2. 15-30 min reverse sled drag. Light weight , constant movement
3. 5-7 strict t2b x 4-5 sets
4. individial scap and Thoracic work
5. crossover symmetry