Adjustments will be made for those who did not repeat 17.2 on Monday… A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45 B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45 + 5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00 + 15:00
Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) 5 rounds for loads/reps: :90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time) :90 rest + 3 sets for reps: :60 wall walks or handstand push-ups if proficient
A. Power snatch, build quickly to a single @ 80% max – nothing above! + Every :60 for 15:00 (5 sets of each): 1st: 3 touch-and-go power clean & jerks, moderate up to 185/125 2nd: 30-60 double-unders 3rd: :30 row, bike, or ski erg @ 90% aerobic effort + 3 rounds not for time: 15