Monday, 021119 P

Performance:

A. Snatch; Every :90 x 1 rep, between 80-90%

Then, rest 2-3 min following last rep, climb in single in 3 reps. Allowed 1 miss

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Conditioning:

13 in clock

2.4.6.8.10 = 1 rd

Power snatch

Wall balls

T2b

; After each rd, increase weight on bar

1st: 95/63

2nd: 115/83

3rd: 135/93

4th: 155/103

Post class:

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Becomplete:

1. 18 alt light tgu

2. Bodyweight lateral step ups. 10/ each leg x 3 sets

3. Seated bent over SB rows 3×8

4. Seated bent knee DB rear fly’s 3×10

5. 4 rds, 10 hang scap squeeze + 15 pvc dislocates + 15 banded face pulls +

6. Rope pull-ups : 3 left hand high 3 right hand high. X 3 sets

7. Crossover symmetry

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