A. Squat Snatch; 3 on the min for 7 min
B. Hang Squat Clean; build to a moderate effort single
B. Hang Squat Clean; build to a moderate effort single
C. Deadlift; 3,2,1; rest 2min
D. Pistol Tech Work for 10min
+
For Time:
20 Cal Row
10 Squat Snatches @ 135#
+
For Time:
20 Cal Row
10 Squat Cleans @ 185#
+
For Time:
30 Wall Balls @ 30#
20 Deadlifts @ 275#
10 Thrusters @ 115#
mobility work 20-30 min
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
D. Pistol Tech Work for 10min
+
For Time:
20 Cal Row
10 Squat Snatches @ 135#
+
For Time:
20 Cal Row
10 Squat Cleans @ 185#
+
For Time:
30 Wall Balls @ 30#
20 Deadlifts @ 275#
10 Thrusters @ 115#
mobility work 20-30 min
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
A. Just snatch with barbell and up to 75#.
B. clean pulls 265-285
C. Clean grip for these 345-365-385
D. These hurt my legs more than anything. Not now.
1:15 - used 75# for snatch
1:15 - did 185# BS
2:54 - Ouch, did the WBs unbroken. most i have ever done before. DL was 6-5-5-4 probably took to much time here. 50# DB for thrusters, unbroken.
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