COMPLETE:
Weightlifting:
A. Snatch Balance; 1RM for the day <18 min
B. Snatch Technique. 50% – 3 positional snatch; <15 minutes
C. Back Rack Single Leg Squats (rear foot elevated)
10 reps each side
8 reps each aide
6 reps each
8 reps each side
10 reps each aide
Rest 1 min bwtn
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Conditioning:
A. 10 rds
30 DU
10 Hang Power Clean 115/83
10 Pullups
B. EMOM x 10
Minute 1: 5 TnG Clean and Jerks
Minute 2: :30 burpee muscle ups
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Becomplete:
1. Ring Hamstring Curls (single leg) 6 eras/ each side x 4 sets
2. Single Leg Barbell Hip Thrusters x 8 each leg x 4 sets each side
3. GHD Back Ext 3 x 10 weighted
4. Waiters Carry x 50’ each arm x 5 sets each arm
5. 10 min of yoga flow
6. Crossovery symmetry protocol