COMPLETE:
Weightlifting:
A. SqT Snatch : 4 x 4 working sets
* Not TnG reps ; reset each
B. Back SqT: 4 x 9@70% @30X0
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Conditioning:
A. Afap
50 heavy wall balls 30/20 to 10/9’
40 cal ski
30 dB snatch 70/50
20 box jump overs 36/30”
15 bar muscle ups
B. Bike
16 min
:30 hard
:30 easy
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Becomplete:
1. C2b Pull-up : Emom x 5 x 8 reps or + 1 from last week
2. DB sa row x 10 x 4 sets each side
3. Wall squat work – 7 min
4. Ring support hold :10 x 8. Rest accordingly
5. Crossover symmetry