Monday, 061019

Performance:

A. Every 3 minutes

4 SqT Snatch’s (NOT TnG)

X 5 sets

* Athletes start at 65-70%; climb accordingly

B. 5 rds

15/12 cal row

12 strict HSPU

9 Front SqTs 155.108

Rest :30 between rds

C. Becomplete

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Competition: (2 sessions)

Weightlifting:

A. Every 3 min

4 SqT Snatch’s NOT TnG

X 5 sets

* see above ^

B. Gymnastics

Gymnastics mat (stairs/ramp) / course work

C. Conditioning:

5 rds

15.12 cal row

12 Strict HSPU

9 Front SqTs 155.108

Rest :30 between rds

D. Running

100m sprint (building) x 10; rest = walk back

Rest 3 min

100m sprint, walk 50m , sprint 50m – rest :90 x 8

E. Becomplete

1. 10x – 50′ sled push, 50′ hand over hand pull – rest 1-:90 between

2. 6x – 10 slam ball throws (alt rotation sides) – rest 2 min between

3. Banded dead bugs; 10 reps each side x 4 sets

4. kB UP waiters carry’s – 40′ x 3 sets each side + 2 sets each arm kB bell up arm locked overhead

5. Weighted plank : 1 min holds x 4

6. Crossover symmetry

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