Tuesday, 02.18.20

Weightlifting:

A. Power Snatch + OHS: 3 sets of 2 @ 75% of Max Snatch

B. Clean From Power Position + Push Jerk: 3 sets @ 75% of Max CJ

C. Front Squat: 4 sets of 1 @ 85% of Max FS

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Gymnastics:

10 burpee touch’s (to pullup bar, both hands)

15 c2b pullups

Every 3 minutes x 5

-modify pullup volume accordingly. Intended to be unbroken

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Conditioning:

A. EMOM x 15

Minute 1: 5 HEAVY Hang Power Cleans

Minute 2: 15/12 cal ski erg

Minute 3: 30’ Double DB OH Walking Lunge 50/35’s

* Modify to KB”s if don’t have the movement for DB’s yet.

B. EMOM x 15

Minute 1: 6-8 HEAVY DB Thruster

Minute 2: 6-8 Sandbag Over shoulders (Heavy)

Minute 3: 50’ reverse sled drag (heavy)

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becomplete:

  1. Waiters Carry x 50′ each arm x 4 sets
  1. Single arm bear crawl plate push – 30′ x 3x each arm
  2. Seated broad jump, rebound into triple bounding : spend 7 minutes bounding here
  3. Landmine Row x 8 reps each side x 4 sets
  4. Reverse hyper 4 sets of 15 @30-35% back squat
  5. Crossover symmetry protocol