Friday, 052419

Performance:

A1: Deadlift – 85% x (-1) x 3 sets

A2. Superset working sets above with 3x broad high jumps

B. 11 min amrap

1.2.3.4.5 muscle up (ascending ladder each round)

3 dB manmakers 50/35

6 t2b

12/9 cal bike

C. Becomplete

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Competition:

Weightlifting:

A. Snatch – heavy for day, allowed 1

Miss in 15 min

B. Split Jerk : 4×3@77-80%

C. Back SqT: 4.4 cluster to max per day

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Conditioning:

A. 11 min amrap

1.2.3.4.5 muscle up (ascending ladder each round)

3 dB manmakers 50/35

6 t2b

12/9 cal bike

B. Rower

:40 Min @ 80%

:20 at 50%

X 10-20 Min athlete specific

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