COMPLETE:
Weightlifting:
A. Clean (high blocks) to 1.1.1 cluster :10 count between, heavy for the day in <18 min
B. Wide stance Box SqT to parallel w/ Light Bands; 4RM for the day <20 minutes
* If no bands or other resistance available, just hit a normal wide stance 4RM box SqT to parallel
///
Gymnastics:
a. Ring muscle up complex: 1 strict muscle up + 1 dip + 1 kipping muscle up + 1 strict muscle up + 1 ring dip + 1 kipping muscle up. x 10 sets; rest accordingly
b. Belly to Wall Strict HSPU: (-1) x 3 sets; rest 2:30
c. Ring Support Hold x :15 x 6 sets; rest accordingly
///
Conditioning:
a. For Time:
50 bar facing burpees
3 rds of “DT” @155/103
Rest 3 minutes
40 bar facing burpees
2 rds of “DT” at 185/123
Rest 2 minutes
30 bar facing burpees
1 rd of “DT” at 205/133
* 1 round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
///
Becomplete:
1. Single Leg Glute Bridge x 6-8 each side x 4 sets (https://www.youtube.com/watch?v=V1SRy5CcIbA)
2. Seated Straddle Hip Circles x 6 reps each direction, forward and backward, x 4 sets (https://www.youtube.com/watch?v=87pb7mV7DkY).
3. Deadbugs x 15 reps each side x 3 sets
4. Core: strict t2b x 6-10 reps + Glute Ham Raise x 8-10 reps : x 3 sets of this super set
5. Waiters Hold x 1 min each side x 3 sets
6. 2 min hold in all 3 split positions: straddle, forward and backward split