Monday, 02.08.21

COMPLETE:

Weightlifting:

A. Halting Snatch x 2 reps every 2 min x 22 minutes

:1 pause just below knee

55% starting weight

B. Push Press : 20RM ; no more than 2 working attempts for true 20

C. Back Rack Alt Lunge: 5 sets of 10 HEAVY

– across is the focus, but ascend where needed

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Conditioning:  (3 rd from 5 weeks ago)

Running Clock

10 min clock

3 rds of

20 burpees over DB

20 alt db snatch 50/35

20 alt step ups 24/20″ w/ DB

@12 min mark

AMRAP 10

20 heavy wall ball to 10/9′

20/15 cal row

50′ HS walk (25′ out and 25′ back)

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becomplete:

1. Light TGU work – 14-16 alt reps

2. L sit hold. Accumulate 2:30

3. :30 kb front rack wall sit + 1 min weighted plank hold. Rest 2 min x 3

4. Single leg deficit straight leg Deadlifts at 31X1 x 6/ each side x 4 sets

5. Banded single arm rows x 20/ each side + 15 pvc dislocate x 3 rds

6. Crossover symmetry protocol