Weightlifting +:
A. Snatch balance : to heavy triple for the day + 1 rep if feeling good
B. Weighted pull-ups 5-5-5-5 heavy across
C. Seated bent over rear DB fly’s 10-12 reps x 4 sets
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Conditioning:
A. Rds
30 / 24 cal bike + 300m run
Rest 1:1 x 5
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Becomplete:
1. Waiters caddy 40′ with press as you walk X 6
2. Ring support holds ; build on prior week’s for time
3. Russian twists. 16-20 alt sizes. 4-5 sets
4. Band worm for hamstring and hips
5. Crossover symmetry