Monday, 09.16.19

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

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7 min row at 50-60%. Focus is nasal breathing

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Athlete specific assistance work

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Add on: aerobic piece

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