Strength Phase:
A. Clean up to 3RM from floor + 2×3@90%
B. Clean Pull 3RM – hitting all positions
C. CG deadlift – 3rm
D. Weighted wide grip pull-ups – 6×5
E. Weighted close grip chin-ups – 7×4
F. Bike – 10 min :30 hard :30 easy
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2019:
A. Clean up to 3RM from floor + 2×3@90%
B. Sumo Deadliff – to 3RM + 1×3@90%
C. 5 rds
20 burpees
40 double unders
30 wall balls
6 clean and jerks 195/128
Rest 4 min between
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Becomplete:
1. 250m ski erg spring + 50’ standing Sled pull x 5-7 rds ; rest 2 min between
2. :30 sornenson Hold , into 10 Ghd sit-ups
3. 20-30 min of foam rolling
4. crossover symmetry