STRENGTH & ACCESSORY - final week of this sequence

Running Clock

0-15 Minutes

 

Alternate between the two for a total of 4 rounds:

A) 3 Position Snatch (Hi, Above Knee, Below Knee)

        **build to heaviest for the day

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 

 

3 Position Clean (Hi, Above Knee, Below Knee)

       **build to heaviest for the day

 

30-45 Minutes

 

3 Rounds Alternating between each:

A) 3 Clean Pulls

      **no more than 115% of heaviest 3-pos Clean.. quality over load.

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

 

COMPETITOR HOMEWORK

 

EMOM 10

Odd: 6 Power Snatch @ 50%

Even: Assault Bike 15/12

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