COMPLETE:
Weightlifting:
A. E2MOM x 5 TnG SqT Snatch’s x 5 sets – athletes choose weight. Heavy, but speed as focus. Make the sets tng style lifts.
B. Front SqT 4 x 5 @70% E2MOM
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Conditioning:
A. HEAVY “DT”
5 rds at 205/133
12 deadlifts
9 hang power cleans
6 s to OH
B. Bike
5 min @80%
Rest 2-3 min of dynamic stretching
X 4 sets
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Becomplete:
1. Banded March w/ bear hug hold of something x 1 min. Rest 2 min x 3
2. Banded goblet squats x 6 + 6 squat high bunk jump
3. Banded thoracic work a (upper back twists) x 15 reps each and x 4 sets each side
4. Accumulate 2 min in thoracic bridge
5. Ring hamstring curl : 12 reps x 4 sets
6. Crossover symmetry