
Performance: < 90 min
A. Hang clean and jerk ladder
1x AFAP
6 rep 205/133
5 rep 225/153
4 rep 245/163
3 rep 265/173
2 rep 275/183
B. Front SqT
1RM with :4 second pause in hole
C. MAP Training
Amrap 20 @70%
15 Russian kb swings 70/53
15 box jumps 24/20 – step down
15/12 cal row
15 wall balls 20/14 to 10’
15 ghd sit-ups
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Competition: (2 sessions)
Weightlifting:
A. Hang clean and jerk ladder
6 rep 205/133
5 rep 225/153
4 rep 245/163
3 rep 265/173
2 rep 275/183
Rest 5 min, then repeat
* additional rep from prior week at same weights currently
* adjust weight accordingly per athlete. Should be able to get the sets in, move along. But this is not a sprint per say. Athlete specific
B. Front SqT
1RM with :4 second pause in hole
+
3×3@85%
C. RDL 4×8. Rest 2 min btwn
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Gymnastics:
A. Bridge Holds ; 5 x :20
B. AMRAP 15
5 strict HSPU
5 strict t2b
10 alt pistols
1 pegboard accent / legless rope climb
Conditioning:
A. MAP Training
Amrap 20 @70%
15 Russian kb swings 70/53
15 box jumps 24/20 – step down
15/12 cal row
15 wall balls 20/14 to 10’
15 ghd sit-ups
B. Swimming
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