Friday, 10.16.20

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