De-load week and taper for CF Southie Competition
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A. Power Snatch : every 2 min x 3
Tng reps x 6-7 sets
* Heavy , but speed still focus
B. Power clean x 2 + 2 front SqT + 2 s to OH; climb to heavy single in complex – force nothing
– in < 14 min
C. Emom x 18 min
Minute 1: 200m row
Minute 2: 100m plate carry run 45/25
Minute 3: 5 thruster 135/93-185/123 *ascend each rd where athlete can
+
7 min row at 50-60%. Focus is nasal breathing
+
Athlete specific assistance work
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Add on: aerobic piece