Wed, 052219

Performance:

A. OhS ; climb go heavy 6 rep for the day

B. MAP training

Amrap 10

10/8 cal row

25’ DB front rack lunge 50/35

5-7 strict HSPU

25 DU

Rest 4 min

Amrap @10

3 hang sqT cleans 185/123

6 ring rows (feet hip Height)

9 Box jumps 24/20 *step down

C. Recovery / assistance work

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Competition:

Weightlifting:

A. Heavy 6 rep oHS

B. Drop sets to speed of snatch balances

C. Front SqT : 90% x Emom x 5-6. – 1

Rep Emom

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Gymnastics:

1. 1 Pegboard + 1 Legless rope climb +:20 ring support hold. Rest 2-3 min. X 4-5

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Conditioning:

MAP training

Amrap 10

10/8 cal row

25’ DB front rack lunge 50/35

5-7 strict HSPU

25 DU

Rest 4 min

Amrap @10

3 hang sqT cleans 185/123

6 ring rows (feet hip Height)

9 Box jumps 24/20 *atop down

Rest 4 Min

5 rds @70%

400m row

15 calories

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