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Tuesday 141118


#hookgripeverything
Fitness
A. Press: 6x5, Build from last week, 2:30 clock
B. Power snatch: 5x3, TnG, Heavier than last week, 1:15 clock
+
5 Rounds, each on a 2:15 clock:
25 cals AD
5 TnG power snatch, 115/75

Notes:
- Record heaviest set of presses

Performance

A1. Push press, 5 TnG; rest 90sec
A2. ME UB CTB pull-ups; rest 90sec x4sets
B. EMOM x12:
odd – 5 box jump sd, 24/20″ + 8 ring dips
even – 15-20 abmat sit-ups
C. 20 alt'g TGU to high hip bridge only (DEMO), 1.5/1pd
+
Row 1min @90% aerobic (i.e. 90% of your 2k pace)
rest walk 1min x 4

Notes:
- record PP weight and ctb total score and reps per set
- focus on high hips, glute activation, retracted scaps in TGU high bridge
- rows should be repeatable

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