Wed, 011018

Make sure to always hit your TGU’s

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Fitness / Performance:

Choose one:

a. Snatch – EMOM style; 2×1 @75%, 2×1 @78%, 2×1 @81%, 2×[email protected]% 1×[email protected]%, 3×[email protected]%

b. Power Clean + Jerk :90 x 6 sets ; starting at 70% of your 1RM of your PC+PJ. *never climbing above 90%

C. 4 rds

20/16 cal bike

3 hang power cleans

2 tng cleans

10 deadlifts

60’plate Carry (comp 45’s each hand in fingers / women 35’s – yellows)

Rest 4 min x 4 rds

*arhletes choose weights

**heavy, but goal is unbroken 3/2/10

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Post class:

becomplete:

1. L sit progression and work – positional holds focus not max time holds etc

2. Waiters carry 90’ per arm x 4-5 sets each arm

3. Db single arm press with twist 6-8 reps x 4-5 sets each side

4. Tgu work : 5-7 min of alt arms

5. 3 rds of 20 banded face pulls , 20 pvc dislocate, 10 wide grip supanated hang afap squeeze

6. Crossover symmetry

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