Competition Friday !!!!
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COMPLETE:
Weightlifting:
A. AMRAP 6 of
1 squat clean thruster + 1 thruster 225/153
1 squat clean thruster + 2 thrusters
1 squat clean thruster + 3 thrusters
1 squat clean thruster + 4 thrusters
1 squat clean thruster + 5 thrusters
1 squat clean thruster + 6 thrusters
Etc. . . Climbing for 6 minutes.
– Age group # modifying: 35-44 = 185/133… 45+ 155/103
B. Back Squat 7 x 3 reps @85%
– focus on timing between sets today. Do not exceed 3 minutes rest. Target, potentially at 2 min rest between to start.
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Conditioning:
A. For time:
3 rds of,
7 power snatch 135/93
14 c2b pullups
Rest 3 min
3 rds of,
5 hang power snatch 155/103
10 bar muscle ups
– Masters Modifying: Men: 95 then 115, Woman: 63 then 78
*Score = end time for all! Stay controlled through those first 3 round and make sure you have some push come the second part.
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B. 5 rds @80% – sustainable start to finish
15 / 12 cal bike
15 ghd sit-ups
30’ HS walk
30’ plate push
*smooth effort, start to finish here. Controlled, sustainable and movement quality the MAKr focus.
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Becomplete:
1. sled side step; 40’ x 4 sets each day
2. Banded quad extension x 3 sets of 15 each leg
3. Side Torso twist w/ ball throw. X 10 reps alternating – rest accordingly x 4-5 sets
4. Single arm plank holds; building out with this and strengthening up pcs nad small stabilizers
5. 100 Banded Scap squeezes.
6. Crossover symmetry