Friday, 04.02.21

COMPLETE : heading into next stage of the Open

(am)

A. AFAP

15 Squat Snatch 135/95

12 bar lateral burpees

12 t2b

12 Squat Snatch 165/115

15 bar lateral burpees

15 t2b

9 Squat Snatch 195/125

18 bar lateral burpees

18 t2b

6 Squat Snatch 225/145

21 bar lateral burpees

21 t2b

3 Squat Snatch 255/165

24 bar lateral burpees

24 t2b

*1 bar – athlete must change out their weights

B. DB SA Row x 10 reps each side x 5 sets each side

C. 15 minutes of Thoracic mobility

/

(PM)

A. EMOM x 10

min 1 : 12 alt weight pistols  (heavy but positional focus per individual)

min 2: 1 legless rope climb  + 1 rope climb

B. Assault Bike

5 min @!80%

3 min of dynamic work off bike

x 3 sets

+

Recovery – athlete specific