COMPLETE:
Weightlifting + :
A. Overhead SqT
E2MOM
0-2:00 x 15 reps at 60%
2:00-4:00 x 12 reps at 65%
4:00-6:00 x 9 reps at 70%
6:00-8:00 x 6 reps at 75%
8:00-10:00 x 3 reps at 80%
B. Snatch Pull from 1” Deficit x 3 reps at 100% x 4 sets
C. Bench Press : #31X1 to 5RM + 1×5@90%
+
Bench Over barbell row 95/63# x 50 reps
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Conditioning:
MAP Training
AMRAP 10 @80%
8 c2b
60 du
4 deadlifts 315/223
Rest 3 min
10 min bike @80%
Rest 3 min
2 rds @80%
1k row
75′ HS Walk
5 rope climbs
25 burpee bj over