COMPLETE:
Weightlifting:
A. SqT Snatch Complex:
Halting Snatch Pull (:2 pause below knee) + Hang Squat Snatch (w/ :2 pause below knee) + TnG Squat Snatch + OHS: build to max in <18 min
B. Deadlift 4 x 3 @80-85% @31X1
C. Strict HSPU : 50 strict , broken into sets of choice
5 x 10 UB
2 x 15 + 2 x 10 ; UB sets
10 x 5
^examples
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Conditioning:
4 rds
18/14 cal bike
15 Power Snatch 75/53
12 burpee box jump overs 24/20
9 Bar muscle ups
6 devils press
300m ski erg
Rest 3-4 min between
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***those re doing 21.1, have that be first of the day. Fill in accordingly there after. . . Relieving the shoulders and upper back with choice of above.