7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 90%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)
Conditioning:
3 rounds for time of:
25 GHD Sit-ups
50′ HS Walk
50′ OH Walking Lunges 155/115#
Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups
skill
choose a skill and practice for 5 mins
No comments:
Post a Comment