Hope everyone enjoyed their weekend and got outside!
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COMPLETE:
Weightlifting:
A. Snatch + low hang Snatch w/:3 eccentric down to low hang x 2 reps that way + 1 high hang snatch; to max in <16 minutes
B. Back Squat: climb to heavy double
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Conditioning:
5 rds
400m Run
15 bar lateral burpees
12 front Squats 135/93
9 clean and jerks
Rest 3 minutes between rds
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BECOMPLETE:
1. Light kb front rack step ups; 8/ each side x 4 sets; tempo and controlled working on evening out the sides from the day a bit
2. Landmine press at 51X1 x 5 reps each side x 4 sets
3. kB windmills 6/ each side x 4 sets
4. Dead bugs (banded) 4 x15
5. Slam ball burpee + high throw + 10m shuttle sprint. Rest :30-:45 x 10-12 sets
6. Crossover symmetry protocol