Performance:
A. Back SqT : 5RM w/ 5 second pause each rep
B. AFAP (MAQ)
1 rd
150 DU
30 thrusters 95/63
20 c2b
Into
2 rds
75 du
15 thrusters 115/73
15 c2b
Into,
3 rds
50 du
10 thrusters 135/93
10 c2b
C. BECOMPLETE
///
///
Competition:
Weightlifting:
A. Clean – 3RM (from the knee) – blocks or hang
+ 2×3 @90%
B. Back SqT : 5RM w/ 5 second pause each rep
C. CG Deadlift – 5RM + 1×5@90%
///
Gymnastics:
A. Weighted Ring Dip 7×3
B. 25’ HS walk to wall, perform 5 strict HSPU
C. 10 rds – movement focus, NFT
1 legless rope climb 15’
3 bar muscle ups
D. 5 x 1 min weight plank hold
///
Conditioning:
A. AFAP (MAQ)
1 rd
150 DU
30 thrusters 95/63
20 c2b
Into
2 rds
75 du
15 thrusters 115/73
15 c2b
Into,
3 rds
50 du
10 thrusters 135/93
10 c2b
///
Becomplete:
1. Hip barbell bridges 3 x 12
2. Ring row x 5 reps at 41X1.
3. DB rear bent over fly + row x 10 reps x 3 sets
4. DB rotator cuff external rotation ; 10 reps x 3 sets each side
5. 3 rds of, 20 vups + 1 min Sorensen hold + :30 bridge hold + 1 min split static stretch
6. Waiters carry x 60′ x 5 sets each arm
7. Crossover symmetry