a. Testing day
1. In 15 min establish an 1RM Snatch
Rest
2. In 15 min establish an 1RM clean and jerk
b. Conditioning
3 rnds of
500mt Row
1 legless + 1 with leg rope climb
c. Accesory work
3 sets of reverse hyperextensions with isometric hold 3 sec x 10 reps
Hollow hold isometric 2 min accumulate
1. In 15 min establish an 1RM Snatch
Rest
2. In 15 min establish an 1RM clean and jerk
b. Conditioning
3 rnds of
500mt Row
1 legless + 1 with leg rope climb
c. Accesory work
3 sets of reverse hyperextensions with isometric hold 3 sec x 10 reps
Hollow hold isometric 2 min accumulate
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