Weightlifting:
A. Push press x 1 + push Jerk x 1 + Split Jerk x 2; climb to heavy single in complex. Focus is on volume, not quick big jumps
B. Front Rack Alt leg lunge ; climb
To Heavy 12-16 alt steps
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Conditioning:
Afap
10 power cleans 185/123
30 burpees over bar
30 t2b
10 power cleans 205/133
20 burpees over bar
20 t2b
10 power cleans 225/153
10 burpees over the bar
10 t2b
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Becomplete
Becomplete
1. Peg board work ; ind based
2. Bodyweight sled push (add your body weight to the sled) : 50’ x 10
3. Banded side step – 30’ x 4 each side
4. Single leg lateral step ups 8-10 each leg x 3 sets
5. HS hold belly to wall. :12-:15 hold x 8. Rest accordingly
6. Crossover symmetry