A. Strength
Back Squat 32X1 Tempo
6 reps, 5 reps, 5 reps, 4 reps
-2 minute rest between sets-
*focus on great positions this week – maintain strict tempo
B. Submaximal Oly work
EMOM x 10 minutes
Clean Pull + Hang Power Clean + Front Squat + Push Press
*start light and build a little weight over the 10mins – stay sharp with technique
*Use these 10mins to remain focused on skill work and quality movement. Don’t get too heavy here
C. Conditioning
For time:
500m Row
18 Alternating DB Snatches 50#/35#
15 GHD Sit Ups (scale Medball Sit-ups)
350m Row
12 Alternating DB Snatches 50#/35#
12 GHD Sit Ups
200m Row
6 Alternating DB Snatches 50#/35#
9 GHD Sit-Ups
*coaches challenge after 9 GHDs go back through in inverse order from 9 GHDs back up to 500m Row
#StrengthandConditioning #Gym #Olympiclifting #Crossfit #DBSnatch #Concept2Rower #Tempotraining #Personaltraining #GHDSitUps #BackSquat