Peter, WZA 2020
Complete:
Weightlifting:
A. Power Snatch : 75% for 5 singles
B. Power Clean + Split Jerk to 70% of max C&J x 3 singles.
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Conditioning:
A. Session 1:
PUMP SESSION
3 Rounds of:
2/1 Legless Rope Climbs (18ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
B. Session 2
EMOM x 10
Minute 1: 20 DU + 10 deadlifts 225/153
Minute 2: 30’ Heavy Sled push or banded sprint + 10 band squat jump
Rest 5 min
Row
500m Row x 6; rest 3 min between. Kicking off repeats build out here, so set a sustainable pace to build on for following weeks
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becomplete:
5 rds
:20 wall press
20 db rear flys
:30 L Sit hold
+
10-15 min of flow yoga