A. Snatch to heavy single in 18 minutes
B. Clean and Jerk to heavy single in 18 minutes
C. Front SqT – bottom up 3RM with 5 second eccentric to lower to rack. * stand up between each rep and right back down for next
*** A&B : remember, during this strength cycle, there maxes are relative. Take what’s there. Don’t need to be shooting for 1RM’s weekly. Hit heavy and move on. If a PR is there, take it, but be smart. Volume can be as important, along with speed. Intelligent training folks.
D. EMOM X 18
Minute 1: 8 cal bike + 8 burpees
Minute 2: 15 wall balls
Minute 3: 12-15 Ghd Situps + 30′ yoke carry (heavy – but sustainable)
Rest 6 minutes
20 min row at 80%
E. 10 min of heavy pulling + Scap work