W1

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. 3-Positon Snatch (high hang, mid thigh, floor), build to max complex in 15 min - 195

B. Snatch @ 100% of A, 1/45 sec for 15 reps- 185 (12/15)

C. Counter Weight Shrimp Squat, 3 x 8/leg, rest 45 sec b/w legs

+

4 rounds for time: 7:29

50’ Front Rack Walking Lunges, 155#

50’ Overhead Yoke Carry, tough but unbroken - had 45# on the yoke

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row

A1. Standing Press, 4 x 5, rest 45 sec - 125, 130, 130, 130

A2. Wtd Strict CTB Pull Up, 4 x 5, rest 2 min **focus on tight hollow position - 43#

+

14 min EMOM - completed

1st- 1 Rope Climb (L-sit up and down if possible, if hit failure there go to just legless)

2nd- 3-8 Strict HSPU’s, 8-6-6-6-5-4-3 - 38

+

4 sets, completed all at 1:48

Row 2 min @ 1:48/500m

Rest 1 min

Wednesday- Recovery