Weightlifting:
A. BS @ 70% of 1 RM; x 2 reps EMOM x 10 sets
B. SqT clean EMOM – starting at 185/113-123. Climb by 10# til heavy for the day.
#
Conditioning:
A. AMRAP 5
Thruster Ladder 135/93 of 1-5 UB;
1, then 2 ub, then 3 ub, then 4 ub, then 5 ub..then back to 1 etc Repeat til 5 min is up
B. :20 bike sprints x 8; rest 2:15 between
#
Gymnastics:
7 min clock
Same format as above thrusters
1,2.3.4.5. Of unbroken strict hspu sets. Then back to 1 and so forth. Continuing on through the clock
#
becomplete:
1. Ghd weighted hold (parallel to floor) :30 holds x 5. Weight, those who can
2. Deadbugs 3×15
3. 4 rds of, 15-20 banded scAp squeezes + 20 pvc dislocates
4. Crossover symmetry light protocol
A) 70% of 1RM back squat done at 253#
B) Worked up to 242#
Conditioning:
4 rounds + 5 reps (finished 2 of the round of 3 UB thrusters)
Assault bike work: done
Strict HSPU AMRAP: 3 rounds + 5 reps