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