COMPLETE:
weightlifting:
A. 3 positional squat snatch every :90 x 10 sets. Starting at 65-70%. Ascend as you can. Focus on making lifts. Feel the day out
B. Push Jerk tng reps Cluster 3.3.3 x 5 working sets
C. Back squat 3×3@80-83%
/
Conditioning:
AMRAP 10 @70%
3 strict c2b pull-ups
6 ring dips
9 goblet squats 70/53
Rest 4 min
AFAP
25 t2b
10 clean and jerks 185/123
Rest 2 min
20 t2b
15 clean and jerks 155/108
Rest 2 min
15 t2b
20 clean and jerks 115/83
Into, 7 min recovery row at 50%
/
Becomplete:
1. 50 pvc dislocates + 100 banded scap squeezes : break up how ever your want
2. Reverse hyper. 3×30 light. Flush back
3. Farmers hold box step ups 6/ each side x 4 sets. Tempo and controlled. Balance work
4. Single arm rows x 10 each side x 3 sets
5. 10 min of thoracic mobility
6. Crossover symmetry