Weightlifting:
A. Power snatch – 1RM + 3×1 @85-90%
B1. Deadlift x 3-5 reps
B2. Triple bounding, 2x through
– every :90 for B sets x 5-6 sets – ascending for DL. heavy!
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conditioning:
Competition Friday
Retest from 8.24
A. Running clock
0-7 min mark
30 squat clean and jerks 155/108
.
Min: 7-14 amrap 7
7 hang power snatch 95/63
7 box jumps 30/24”
.
@min 18
6 legless rope climbs
18 s to OH 225/153
144 double Unders
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B. Emom x 10
Min 1: 15/12 cal bike
Min 2: 8-10 body weight bench