Strength Phase:
A. Power Clean + Push Jerk to 1RM + 4×1 @90%
B. Squat up to 2RM
C. Push jerk or split jerk up to 2RM
D. Push press up to 2RM
E. Bench press up to 2RM
F. Weighted Situps 4 x 12
F2. Plank hold :45-1 min
*superset F’s x 4 sets total
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2019:
Weightlifting:
A. Power Clean + Push Jerk to 1RM + 4×1 @90%
B. Squat up to 2RM
C. Push press up to 2RM
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Conditioning:
Labor Day WOD with your community
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Idea:
Amrap 20
2 muscle ups
4 hspu
8 kB swings
16 air squats
32 double unders