Transition / De load week continues. Volume increases Friday, with our new cycle starting Monday. Stay tuned for details on that.
A. Snatch Complex
Snatch Deadlift , lower below knee :2 pause, Snatch, lower to below knee :2 pause, snatch.
Drop barbell reset , Snatch.
* 3 snatch’s total in set
* Climb to max for the day in <20 min
B. Muscle up Complex
1-2 strict muscle up + 2-4 muscle up
Every 2 – 3 Minutes x 5 sets
C. Running clock
10 min rower
:30/:30 – @80%/50%
Rest 1 min
10 min bike
:30/:30 – @90%/50%
Rest 1 min
5 rds @70%
400m run
15 ghd sit-ups
D. Becomplete
1. Bridge hold , accumulate :90-2 min
2. 3 rds of, 15 pvc dislocates, 20 banded scap squeezes, 15 double dB rows
3. Lateral single leg step up x 8 each leg x 3 sets each side
4. 10-15 foam roll
5. Crossover symmetry protocol