Performance:
A. High Hang Snatch (blocks or hang)
3RM + 2×3@90%
B. 10 x 5 Strict HSPU; belly to wall
C. Emom x 20
Minute 1: 3 devils press 70/55 + 6 burpee box jump overs
Minute 2: 15 / 12 cal row
Minute 3: 18 pushups
Minute 4: max ring rows In :40 – feet hips height
D becomplete:
///
///
Competition:
Weightlifting:
A. High Hang Snatch (blocks or hang)
3RM + 2×3@90%
B. Snatch Grip Deadlift: 5RM (positional)
1×5 @90%
C. RDL : 4 x 5 heavy
Gymnastics:
A. 10 x 5 Strict HSPU; belly to wall
B. 5 x 5 russian dips (use pbars)
C. HS obstacle / HS walk / HS Hold
40’; rest 1:1 x 5
D. 3 rds
20 alt side russian med ball twists
20 plate around the worlds
Conditioning:
A. Emom x 20
Minute 1: 3 devils press 70/55 + 6 burpee box jump overs
Minute 2: 15 / 12 cal row
Minute 3: 18 pushups
Minute 4: max ring rows In :40 – feet hips height
B. Emom x 5
5 hang power clean
:20 bike sprint
Rest remainder
Becomplete:
1. Banded good mornings 3×18
2. Weighted plank hold 4 x 1 min
3. Slamball extension throws x 2 reps ; rest :15 x 5 rds. Rest 2 min. Repeat 5 rds
4. Kb waiters carry with lunge x 60′ x 5x each side
5. DB rear fly x 13 + double db row x 15: then x 3-4 sets
6. Crossover symmetry