1-2 sessions
A. Front SqT- heavy 10 rep, think 90% for your # here. . . no need to hit a max 10 rep today , we will build on this. Heavy 10 rep and move on. No more than 12-14 min to attempt this
B. @110%
20 t2b
15 Burpee touch
10 cal Bike
rest 4 min x 3
C. 10 min split Jerk Technique; no higher than 60% here – rack or floor is fine
D. Teams of 2 – same Gender
50 Hang Power Cleans (225/133-153)
75 box jumps (30/24)
100 Cal Row
200 double Unders
400m sled (HEAVY) *running fwd with slay sleds
E. Superset BB work
A. Tricep Ext
B. Bicep Pull
C. Rear Delt Work
E. Core Hold