Weightlifting:
A. Snatch Grip Push Press + snatch grip push jerk + snatch grip split Jerk + 3 OHS at tempo
B. 50 DB step overs AFAP – 50/35’s for 24/20”
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Gymnastics:
Emom x 5
5 burpee BJ over + 1 peg board
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Conditioning:
Afap
150 DU
60 WB
30 c2b
150 DU
Rest 5 min
10 min bike :30/:30 – nasal breathing only
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Becomplete:
3 Rounds **NFT
20 Banded goodmornings
16 Banded backward walk
20 alt Banded side steps
**Rest 2 mins between rounds
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Accumulate 5 mins in Weighted plank
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Rear seated DB fly 8-10 reps x 4 sets
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Superset DB Hammer curls and banded triceps press downs ; your choice reps scheme and volume