Weightlifting+:
A. OHS: build to 5RM at 31X1
B. Weighted semi sup Pull-ups: 5-5-5-3-3-2-1-1-1
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Conditioning:
800m run
40 wall balls 20/14 to 10’
40 KB swings
800m run
30 wall balls 30/20 to 10‘
30 deadlifts 245/163
800m run
20 wall balls to 9/8’ target , using 50/30 lb slam ball.
20 power cleans 155/108
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Becomplete:
1. Backwards speed pull : 10 min of worm , constant movement
2. Jerk drive 3×3 @102% of from squat
3. 2 rds of, 50 banded scap squeezes + 50 banded face pulls + 50 banded triceps press down + 50 banded bicep curls
4. 10 min of nasal breathing. Pure silence and just focusing on the breather
5. Crossover symmetry