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Performance:
A. Hang clean and jerk ladder
5 rep 205/133
4 rep 225/153
3 rep 245/163
2 rep 265/173
1 rep 275/183
Rest 5 min, then repeat
B. Front SqT
1RM with 5 second pause in home
+
3×3@85%
C. @80% start to finish
5 Min on rower
5 min on bike
50 burpee jump pullups
5 min rower
5 min bike
50 bench press 135/93
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Competition:
Weightlifting:
A. Hang clean and jerk ladder
5 rep 205/133
4 rep 225/153
3 rep 245/163
2 rep 265/173
1 rep 275/183
Rest 5 min, then repeat
B. Front SqT
1RM with 5 second pause in home
+
3×3@85%
C. RDL 4×8. Rest 2 min
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Gymnastics:
A. 10 X 2 Strict R. MU w/ 1 Extra Dip per rep (so 2 dips per MU)
B. 4 x 8; Behind the neck Wide Grip Strict pull-ups
C. 8×3 pull-ups
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Conditioning:
A. @80% start to finish
5 Min on rower
5 min on bike
50 burpee jump pullups
5 min rower
5 min bike
50 bench press 135/93
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Becomplete:
1. 100 barbell rows + 100 band scap squeezes + 50 pvc dislocates + 50 dB bent over rows
2. Glute ham raises 7 x 5
3. 30 foam rolling