March 2 2020

A. Muscle Snatch; 5 reps, x3 sets; No TnG; rest 90 seconds

B. High Hang Power Clean x3 reps + Split Jerk x1 rep, x3 sets

C. Single-Arm KB Front Rack Split Squat; 10-12/leg, x3 sets

+

Bike :6 seconds as hard as possible

- rest 1:54, x5 sets

+

T2B Assessment

D. L - Sit AMSAP Unbroken

E. Max Rep Unbroken T2B

COACHES NOTES:

this cycle is starting slow with some structural, positioning and energy system work. trust the process, don't be in a rush to hurt.

A. Muscle Snatches should be same or similar weight across

B. Hang Clean + Split Jerk Complex should be 65% +

C. Opposite leg of loaded arm should be in front