All the smiles for Monday and a new phase!
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COMPLETE:
Weightlifting:
A. Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang SqT Snatch + Tng SqT Snatch ; to max in <18 minutes
B. Split Jerk: w/ :2 pause in dip and :2 pause in catch x 2 reps x 6-7 working sets
C. Single Leg RFE: 4-6 reps HEAVY per side x 4 sets each
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Gymnastics: EMOM x 10
EMOM x 5/4 cal ski + strict HSPU til :30 on clock
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Conditioning:
15/12 cal bike
12 hang power snatch’s 95/63
9 bar lateral burpees
12 OHS
15/12 cal bike
Rest 4 minutes x 5 rounds
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BECOMPLETE:
A. 4 rds nft of,
15 ghd sit-ups
120′ farmers carry
9 strict bodyweight ring dips
60′ HS walk
3 dB single arm OHS each arm (positioning)
B. Ghd back ext. 3 x 12
C. Weighted crab walk 50-75′ x 5-6 sets. (Weight on belly)
D. Ring support holds x :15 x 5
E. Crossover symmetry protocol