COMPLETE:
Weightlifting:
A. SqT Snatch EMOM x 7 x 2 reps at 65%
B. High Hang Power Clean + below knee power clean + High Hang SqT Clean + Split Jerk; Every :90 x 7 working sets – speed as focus, no failed attempts.
/
Conditioning:
A. Bike
:45 hard
1:15 easy
X 10
B. 10 rds
25’ HS Walk
50’ Yoke Walk
+
Bent over barbell row 4 sets of 8-10
Kb front rack step up x 10 / each leg x 3 sets
Reverse hyper 3 x 25
Banded row x 15/ each side x 3
Crossover symmetry protocol