Tuesday, 01.28.20

Teammate Tuesday

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CAP60

A. Snatch – (block or hang) building on prior week – 3rm

<18 min

B. 600m Row + 18 burpees over the rower ;

Rest :60 min x 5-6 rds

+

15 banded face pulls

:15 ring support hold

1 min sorenson Hold

X 4 rds through

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Complete: (2sessions)

Weightlifting:

A. Snatch – (block or hang) building on prior week – 3rm + 1×3@90%

B. Snatch Grip DL 1″ deficit x 2 reps no hook; @103% snatch x 3 sets

C. RDL 3×10 ; at 5# over last weeks final set

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Conditioning:

A. 600m Row + 18 burpees over the rower ;

Rest :60 min x 6 rds

B. Emom x 10

Minute 1: 10 / 8 cal bike + 5 Heavy hang power cleans (athlete specific)

Minute 2: 5 box jump overs (no rebound) 30/24 + 7-10 t2b

C. Air runner

2 min @80%

1 min walk

X 5

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becomplete:

1. 10 min of hand eye woke. Basketball , tennis ball off wall, football pass catch etc

2. 4x through

15 banded face pulls

:15 ring support hold

1 min sorenson Hold

3. Single arm OH box step ups x 10 reps each side x 3 sets each side

4. 4 rds

:20-:30 bridge hold

1 min weighted plank

5. Crossover symmetry

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