Jun-21

Free HS Practice – 10min

*self-guided work, include touches on free HSPU

A. Push Jerk – 3 x 3.3.3; rest 20sec b/t clusters + 2min b/t sets (final set = heavy complex for the day)

Up to 225#

Felt light, but lockout is a bit sloppy

Video: https://youtu.be/NqvwITSEEzU

B. Slow Snatch – 2-3 reps on the min for 10 sets (start @ 115# building to ~165#, 6sec pull to the hips)

These felt good

C1. Alt DB Power Snatch – 3 x 20 @ 50-60-70# by sets; rest 60sec

Was easy!

C2. CTB MME Complex – 3 x 5 Strict Wtd. CTB + 10 CTB (use 30# DB b/t feet for strict Wtd.)

**prep shoulders for C2/C2 complex w/ the hollow lever pulls / banded hollow Y’s from previous weeks

D. Feet Elevated False Grip Rings Rows – 3 x AMRAP-2; rest as needed (ensure scap first pull)

17,15,14 reps

Dynamc Run Prep ~15min

(ideally: this should be working between Progressive effort runs & DROM run prep, attached a link w/ some ideas from TTT youtube)

4 Rounds

800m Run (if on AAR scale to 600m Run’s) @ 5k pace

straight into:

300m Ski @ 2k pace

Rest = work b/t sets

Each set about 4:00 – done on runner

15min Choice Cyclical @ easy recovery pace

PWO Breathing Protocol from BM

Week finished!

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