COMPLETE:
Weightlifting:
A. OHS: 3 reps, :5 hold pause standing up, 3 reps ; to max for day in <18 min
B. EMOM x 10 : power clean + Push Jerk l starting 75% ascending accordingly
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Conditioning:
A, MAP Training; sustainability output, start to finish (same pacing)
AMRAP 5
7 hang power snatch 75/53
5 db step overs 50/35’s
3 bar muscle ups
Rest 3 min
Then, repeat amrap
Rest 3 min
AMRAP 5
10 / 8 cal rower
5 box jump overs
1 pegboard accent / legless rope climb sub
B. “GRIFF”
Run 800m
Run 400m backwards
Run 800m
Run 400 backwards
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Becomplete:
“Running Recovery”
A. 2 min couch stretch each side
B. 2 min lax ball foot rollout each side (ball, PVC, whatever you have)
C. 3 min deep squat hold (drive knees out)
D. Dynamic ankle stretch (https://www.youtube.com/watch?v=Ruy4yYSK7R4) x 2-3 each side
+
Athlete specific recovery today