9/1/21

9/1

AM

For time:

10k C2bike

19:30

PM

1.1 pause power snatch x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 93-96% of heaviest cluster

160

+

1.1 pause power clean x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 93-86% of heaviest cluster

215

+

AMRAP 15 min:

30 sec HS hold on wall (10 sec minimum sets)

20 hollow body rocks w/ tucked knees

5 wall walks

20 arch body rocks

10 wall facing plate step ups to 3″ plate

20 hollow body rocks w/ knees tucked

10 face away plate step ups to 3″ plate

20 arch body rocks

15 yoga push ups w/ 3 sec hold at top of each rep

+

Crossover symmetry recovery protocol