COMPLETE:
Weightlifting:
A. Snatch Balance x 3 + 5 OHS; speed focus here today <20 minutes
B. Push Jerk; 5RM + 1×5@90%
C. Strict Press- heavy 5, heavy 3 and heavy singles in <12 minutes
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Conditioning:
A. MAP training @80% max
Amrap 12
3 hang squat cleans cleans 185/123
6 no push burpee box jump overs 30/24
12 alt pistols
24 double unders
Rest 5 minutes
Amrap 12
400m run
15/12 cal row
6 Kipping hspu 5/3”
15 Russian kB swings 70/53
*no pull and punch. Keep arms relaxed. All hip movement today
*once hit 12 mark , hit 1 last 400m run. Staying 80%
B. Ski Erg; (Own session) with recovery and positional mobility
4 x 50 calories; Recovery is a slow easy 10 cal
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becomplete:
1. single arm snatch / OHs mobility focus 10-15 min
2. 10 min YOGA flow session , upper body focus – choose a YouTube / romwod etc video of your choice
3. split Positions – 3 min in each. Accumulate
4. 180-240’ crab walk working on improving position
5. 5-7 min stretching wrists specifically
6. Crossover symmetry. – lightest bands – Recovery