Strength Phase:
A. Snatch – AHAP ; athlete chooses start position
B. Clean & Jerk – AHAP; athlete choose start position
C. Front SqT- 2RM
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2019:
A. Clean and Jerk ; AHAP ; athlete choose start position
B. Running clock
0-6 minutes
250m row
15 kB swings 70/53
25 burpees
15 kB swings
250 row
@6 min mark “Amanda” 9-7-5
Muscle ups
Squat snatch 135/93
@14 Min mark
21–5-9
200m sandbag
T2b
Heavy wall balls 30/20 to 10’
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Becomplete:
1. DB SA Row 8-10 reps @31X1 x 4 sets each side
2. Reverse Tabata ring support hold x 8
3. 2 rds of 45 banded scap squeezes , 20 v ups, 20 Ghd back extension , 45 banded face pulls
4. Crossover symmetry
5. 15 min foam roll min