AM/Mono:
Row 1k x 6
Rest 3 min
Warmup:
5 min bike easy
5 min @:30/:30
+
5-7 min of stretching / activation – athlete specific for session
+
3 rds
5 strict pull-ups
30’ bear crawl
5 push-ups downward dog
10 alt box steps each side
2 rds
10 alt db snatch
15 barbell OHS
1 min double unders
+
5-7 min barbell Prep
Complete:
A. SqT Snatch Cluster 1.1.1 w/ :2 pause below knee each rep and :2 pause in hole on each catch. :10 count between cluster reps.
to max for the day ; only one fail at working
B. Back Squat 4×9@ +5# from prior
/
Conditioning:
A. AMRAP 7
5 bar facing burpees
7 Power Snatch 95/63
9 OHS
25’ OH Walking lunge
B. ) 2nd conditioning session / piece)
2 rds
25 / 20 cal assault
25 clean & jerks 115/83
- Weighted Sled side steps x 30’ x 5 each way
- Reverse hyper 3 x 30
- Banded hamstring curls 4 x 15
- HS hold belly to wall :15 x 6 sets