Weightlifting:
A. Bodyweight OHS; x max reps x 1 set
B. Hang Clean Pull -102-105% of max clean x 3 reps (just below knee) x 3-4 sets
C. Back SqT’s – 83-88% x 3 x 4 sets
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Gymnastics:
3 bar muscle Ups + 7 strict HSPU; choose deficit or potentially weighted best for entire thing X 6 sets. Rest accordingly for unbroken sets
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Conditioning:
10 burpee bj over 24/20
20 DB push Press 50/35‘s
3 Power Cleans 275/183
10 slam ball burpee bj over 50/30 over 24/20
20 heavy wall balls
3 power cleans
100 DU
20 dB hang squat cleans
3 power cleans
Becomplete: