5/26/21

5/26

AM

Alt EMOM 24 min:

min 1: 12 cal row

min 2: 10 jumping air squats

min 3: 12 cal row

min 4: 30 sec wall sit

PM

Alt EMOM 10 min:

min 1: 1 snatch pull @ 115#

min 2: 1.1 Power snatch @ 70% – focus on speed

145 – smooth!

+

1 power clean + 1 hang power clean + 1 hang power clean x 5, rest 2 min

*start moderate and build to a heavy of the complex

Built to a very tough 225

+

10 sets of complex:

15ft HSW

20 sec single arm front plank ea side w/ feet elevated in bench

20 alt shoulder taps on wall (face away)

-rest 2 min btw sets-

This was brutal!!!! That single arm plank hold sucks.

+

Crossover symmetry recovery protuocol