Tuesday
Strength
Back Squat 5x5 @ 80-85%. Athletes can build up across these sets if they feel good, the percentage range is more of a guideline than a rule. Again, this is designed to be maintenance work for those in the open
Conditioning:
3 Rounds:
20 Hang Power Snatch
3 Rope Climbs
100 DU’s
Level 3- 75/55
Level 2- 55/35
Level 1- Pick a weight that allows you to practice fast cycling on hang power snatch and do no more than 3 sets.
This is going to be a grip-taxing piece. Make sure to take your time shaking out the arms before each rope climb. If you don’t have rope climbs you can perform a pull-up or ring row variation instead for 12 reps. (4 reps per rope climb)