Friday, 11.06.20

COMPLETE: 

Weightlifting: 

A. SqT Snatch : EMOM x 10 x 3 reps TnG 

– speed as focus; can ascend – start approx 65-70%

– climb accordingly to feeling for the day and what you want to push. Be smart with your choices and lifts. Movement first! 

B1. Power Clean + Strict Press + 2 push press: E2MOM x 10 –

– heavy across or ascending. Strict press will become limiter here. 

B2. Seated Box jump x 2-3 reps 

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Conditioning: 

A. 5 min cap – AFAP 

30 alt db squat clean + S to OH; two movements 

30/21 cal bike 

DB: 50/35

B. 33-27-21-15-9

Cal row 

S to OH 115/83 

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Gymnastics: 

EMOM x 10 x 2-3 strict Muscle ups 

– weighted if capable, but not to a grinding point 

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Becomplete:

1. 5 rds – 15 banded face pulls + 10 alt dead bugs + 10 pvc dislocates + 30′ banded side step each way

2. Supinated bent over barbel row : 4 sets of 6-8 heavy!

3. kB front rack side lateral step up. 6/ each side x 4

4. kB windmills 4 sets of 5-6) side