A. BS; 60-70% x 4 reps x 4 sets @ 22×1 tempo for each set (138-161)
B. Hang Muscle Snatch + SPU; 1+3 x 4-5 sets (work up from 55)
accessory work
laying mat turnover drill x 10×2
chicken wings x 20×2
banded hollow pulls to hips x 10×2
rachel’s pull down activity
conditioning:
16 minute amrap
30 double unders
20 box jumps, 20” w/ step down
15 thrusters, 55#
10 pull ups
Advertisements