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
/
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