am:
A. 500m Row Repeats; x 5; rest 2:15 between - sustainable pace is goal here, building on prior weeks.
B. Back SqT
1x6 @70
1x6 @80
1x3 @90
1x2 @95
C. Front SqT
1x5 @65
1x4 @75
1x4 @80
1x4@80
pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C.
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees
10 hspu
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch
One Session:
A. 3 positional Snatch
B. SqT - Back & Front
C. WOD
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