COMPLETE:
Weightlifting:
A. Muscle snatch + hang muscle
Snatch + 2 TnG power snatch ; climb go heavy in 15 min
B. Thruster : Emom x 7 x 5 reps at 60-70% of max thruster
C. Split jerk ; Emom x 10 x 2 reps @65%
/
MAP training
@85-90%
amrap 10
10/8 cal bike
10 Russian swings 70/53
10 ohs 95/63
Rest 4 min
10 min bike
:30 hard / :30 easy
Rest 3 minutes
5 rds
100m farmers Carey 70/53’s
20 ghd sit-ups
