AM
Free HS Practice – 10min
*self-guided work, include touches on free HSPU
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A. Push Jerk – 20 for quality @ 185# (tough clusters)
Did 10-6-4, load is pretty light for me but good to work on skill and speed.
B. Slow Snatch DL x2 + Snatch Pull x1 – 4 heavy sets of the complex; rest as needed
265# across
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3 Sets for QUALITY
2 Legless + 2 RC
8 Sandbag OTS @ 150#
50ft Yoke Carry @ ~350#
Rest 3min active b/t sets
Legless RC are easy. Cool combination!
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D. Rings Hinge Row – 3 x AMRAP-2; rest as needed
PM
3 Sets
2min Row @ gradual ramping pace / effort
2min Dynamic Hip ROM / Mobility
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Row – accumulate 10 x 100 / 30sec holding 5-7sec faster than target 1k pace
*anytime you cannot maintain target pace for the full interval, rest-walk 2min
*record your „“clusters““ (i.e. if you completed 5 x 100 then 2min rest, then 2 x 100, 2min rest, etc)
1:27/500 meter. This was way faster than last time but still sustained all intervalls with no addditonal rest. But more challenging than last time
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10min Choice Cyclical Flush
PWO Breathing Protocol from BM
