Complete:
A. SqT Snatch Cluster 2.2.2 w/ :2 pause below knee each rep and :2 pause in hole on each catch. :10 count between cluster reps.
to max for the day ; only one fail at working
– TnG Reps
B. Back Squat 9×3 @ +5# from last week
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Conditioning:
30 burpee ring muscle ups for Time,
Rest 10 min
21-15-9
Clean and jerks 135/93
C2b pull-ups
Rest 5 minutes
50/40 cal bike
40 ghd sit-ups
30 heavy wall balls
20 db box step overs 50/35’s over 24/20
100’ HS walk
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Becomplete:
1. Kb windmills 6/ each side x 4 sets
2. Tgu – lighter, 20 alt reps
3. Waiters carry 40-50′ x 5 sets each side
4. Sorensen hold 3 x 1 min
5. Reverse hyper 3 x 25
6. Single leg barbell hip thrusters 6-8 each side x 4 sets
7. Crossover symmetry protocol