3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell - base percentage off high hang max
3x1 Muscle snatch
5x2 tall snatch
3x1 Muscle clean
5x2 tall clean + 1 jerk
strength:
a) 3x6 bent row
b) 3x3 pause FS - 3 sec in hole, up to 65% (keep it light)
Conditioning: 4 RFT
6 KB snatches 1.5/1 pood
6 OH lunges
6 KB snatches
6 OH lunges
Conditioning: 4 RFT
6 KB snatches 1.5/1 pood
6 OH lunges
6 KB snatches
6 OH lunges
12 TTB
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
Gymnastics:
HS or Mup practice, 10 min max
extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
Gymnastics:
HS or Mup practice, 10 min max
extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB @ 95#
2x2 - HS @ 95#
Barbell - base percentage off high hang max
3x1 Muscle snatch @ 75#
5x2 tall snatch @ 75#
3x1 Muscle clean @ 95#
5x2 tall clean + 1 jerk @ 95#
strength:
a) 3x6 bent row @ 110#
b) 3x3 pause FS - 3 sec in hole, up to 65% (keep it light) @ 120#
Conditioning:
7 min AMRAP:
100m Run
15 Goblet Squats (53#/35#)
Rest 3 mins
7 min AMRAP:
15 wall balls (20#/14#)
100m Run
Score: 6 Rds RxD/ 5 Rds RxD
midline:
a) 3x10 GH extensions DONE
b) 3x10 GH situps DONE
Gymnastics:
HS or Mup practice, 10 min max
PRACTICE HS
extra:
3x 1 min monster band hold DONE
3x10 steps monster band walk (each side) DONE