STRENGTH & ACCESSORY

Running Clock

0-15 Minutes

 

Alternate between the two for a total of 4 rounds:

A) 3 Position Snatch (Hi, Above Knee, Below Knee), started at 60%, 65%,70%,75%

        add 5# to every lift from last week

 B) Crossover Symmetry @ knee level

        8 reps of 90/90 @ 3,5, 8, or 10

        8 reps of Scaption @ 3,5, 8, or 10

 

15-30 Minutes 

 

Alternate between the two for a total of 4 Rounds:

 

A) 3 Position Clean (Hi, Above Knee, Below Knee), started at 60%, 65%, 70%, 75%

      add 5# to every lift from last week

B) 10 Bar Pullovers or 10 Toes 2 Rig with 5 second descent

 

30-45 Minutes

 

3 Rounds Alternating between each:

A) 3 Clean Pulls

      add 5# to last week, started @ 110% of clean pull

B) Crossover Symmetry @ eye level: Pulldown @ 10,15,or 25

 

COMPETITOR HOMEWORK

3 Rds

10 Dumbbell One Arm Snatch

10 One Arm Overhead Squat

**choose a weight that challenges you while allowing you to hit range of motion well with the One Arm Overhead Squat.  

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