Wed, 010919

Weightlifting:

A. SqT Clean x 3 + Jerk; from high blocks ; climbing to “heavy” for the day

B. Back SqT: 80%x5, 85%x3 , 90% x 1, 83% x 3 , 80% x 3

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Conditioning:

Map Training

Amrap 12 @80%

3 hang Power snatch 135/93

6 strict ring Dips

12/9 cal Bike

30’ heavy yoke

Rest 4:30

Amrap 9

9 Ghd sit-ups

90’ farmers carry 70’s/53’s

45 Double unders

9 heavy Kb Swimgs

9 heavy wall balls

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Becomplete:

Athlete recovery –

Specific

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Performance / Masters:

Weightlifting:

A. SqT Clean x 3 + Jerk; from high blocks ; climbing to “heavy” for the day

B. Conditioning:

Map Training

Amrap 12 @80%

3 hang Power snatch 135/93

6 strict ring Dips

12/9 cal Bike

30’ heavy yoke

Rest 4:30

Amrap 9

9 Ghd sit-ups

90’ farmers carry 70’s/53’s

45 Double unders

9 heavy Kb Swimgs

9 heavy wall balls

#

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#

Masters:

Warmup:

1k row @70%

4-5 mins of rolling out/light stretching

10 PVC DLs

10 PVC Bent pver rows

10 PVC strict presses

:10 sec hollow hold

x2

2 Rounds

5 single arm KB clean & press

5 kang squats

5 single arm KB clean & press

5 air squats

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Performance ^

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