Tuesday, 111417

Teammate Tuesday

#

Regionals:

Weightlifting + Rowing:

A. Clean & Jerk – to heavy single for the day in <20 min

B. Clean Pull – up to 3RM (relative to clean positions. Climb up hitting some volume in clean pulls, but making sure on the heavy stuff, all positioning is

C. 500m Row x 7; rest 2 min between (building on prior weeks those who have been with us)

#

Conditioning:

A. MAP Training; 85-90% efforts; sustainable throughout

amrap 10

5 strict pullups

10 box jumps (24/20) step down

25 double unders

rest 4 min

amrap 10

5 power cleans (185/125) *goal here is tng reps, so scale accordingly

10 c2b pullups

15/12 cal bike

, immediately into

7 min of rowing at Z1 (conversational pace)

#Becomplete: 1. Sorensen Hold 3 x 1 min 2. Banded side steps 30′ x 3 each side 3. 3 rds , 5 seated box jumps + 10 step ups each side + 20 banded scAp squeezes 4. Crossover symmetry ###Performance: A. Clean & Jerk – to heavy single for the day in <20 min B. MMAP Training; 85-90% efforts; sustainable throughoutamrap 10

5 strict pullups

10 box jumps (24/20) step down

25 double unders

rest 4 min

amrap 10

5 power cleans (185/125) *goal here is tng reps, so scale accordingly

10 c2b pullups

15/12 cal bike

, immediately into

7 min of rowing at Z1 (conversational pace)

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