Bob-O
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Weightlifting +:
A. Clean up to 3RM from floor then 2×3@90%; NOT TnG
B. Deadlift – 3RM + 1×3@85%
C. Weighted Pullup – every 2 minute complete 3-5 reps x 6 sets; ascending in weight OR heavy across; athletes choice
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Conditioning:
4 rds
15/12 cal bike
12 GHD Situps
9 Power Snatch 115/83
6 burpee muscle ups
rest 4 min between rds
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becomplete:
1. Sled Push – 50-75′ increments x 6-8 heavy sprints
2. 3 rds, 20 banded scAp squeezes, 20 pvc dislocates max L sit hold,
3. Db sa row 10-12 rep x 3-4 sets
4. Crossover symmetry