COMPLETE:
Weightlifting: + :
A. Squat Snatch Ladder
135/93 x 10
165/113 x 8
195/128 x 6
225/143 x 4
245/158 x 2
B. Back Rack Alt Reverse Lunge
5 sets of 10, heavy – building on prior weeks lunges (2 weeks ago)
C. Shoulder to overhead – 20RM , one attempt at higher weight than last Monday
/
Conditioning:
A. running clock
Amrap 5
2.4.6.8 ladder
Double DB snatch 50/35’s
C2b pull-ups
Rest 3 min
Amrap 5
1.2.3.4.5 ladder
Burpee box jump over 30/24″
Muscle ups
Rest 3 min
10 min bike
:35 hard / :25 easy
/
becomplete;
1. Single Arm Row ring 6/ each side followed by single arm hang same side for :10-:15 with scap engaged – x 5 sets each side
2. Dead bugs – banded. 4 sets of alt 20 reps
3. Banded tricep extensions x 15 + banded hammer curls x 10 each side x 4 sets
4. Weighted ghd sit-ups 3 x 12
5. Side lunges – front rack x 6/ each side x 4 sets. At tempo 31X1
6. Running / air runner – 3 min in 1 min off x 4
7. Crossover symmetry protocol / scap recovery