Tasia
am:
A. Snatch: High Hang 3RM (hip); build in 15 min
B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets (this is the goal. If your snatch balance doesn't like up with these be smart)
C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between
pm:
A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU.
B. Running Clock
0-5 min complete
21-15-9 “Diane"
Deadlifts 225/153
HSPU
rest 5 min
@10-15 min
21-15-9 “Fran"
Thrusters
pullups
@ 20 min mark
2k Row AFAP
C. Scap / Shoulder ; Recovery / Pull variations
