Nick with 320# for easy 3!
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Strength Phase:
A. Snatch or power snatch up to 1RM + 1 rep at 95% and 1 Rep at 90%
B. Snatch pull up to 3RM -5% and -10%
C. Back extensions barbell on back 4×10
D. Pull ups : 6-6-4-4-2-2-1-1-1
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2019
All:
A. Snatch to heavy single + 1@95% + 1@90%
B. Conditioning
4 rds
400m run
600m c2 bike
8 OHS 205/133
100m farmers carry 100/70’s
C. Gymnastics
5-7 kipping pbar HSPU
(-1) strict Hspu
Rest 4 min x 3-4 rds
D. Becomplete:
1. jerk drives 3×3@100% of your front squat
2. 2 rds , 50 banded scale squeezes + 35 hang scap squeeze + 1 min HS hold (accumulate time) + 35 banded face pulls
3. single leg lateral step ups 7-9 reps x 4 each side
4. Strict t2b x 5 + 10 Ghd sit-ups ; rest -:9 and we’ll gk
5. crossover symmetry