Strength phase:
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 – 3RM for day
D. 12 min row : :30 hard / :30 easy
E. 24 reps alt TGU
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2019:
a. Snatch; heavy singles x 8-10 between 80-90%
b. SqT Clean + Split Jerk; every :90 ish x 15 sets @80-90%
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Conditioning:
4-5 rds
2 legless rope climbs
400m run
8 muscle ups
40 double unders
16 t2b
Rest 4-5 min between
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becomplete:
1. 7-10 min bike cool down
2. 7-10 min of scap / thoracic work
3. Weighted Ghd back extensions 4 sets of 8-10 reps
4. Crossover symmetry
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Performance:
A. Choose 1 lift above
B. Conditioning
C. Becomplete