COMPLETE:
Conditioning:
A. For time:
30 clean and Jerks 205/133
20 rds of “Cindy” (5 pullups, 10 pushups, 15 Air Squats)
100 GHD Situps
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Weightlifting:
A. Complex: 2 tng power cleans + 3 Front SqTs + 4 shoulder to overhead ; EMOM x 5 @ 165/113
B. Bench Press: EMOM x 10 x 3 reps at 55% ; speed focus
C. Bent over Barbell Row 135/93 x 50 reps; broken up however you see fit
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Becomplete:
1. 5 min run @60% + 5 min bike @70% + 5 min row @80%
2. 5-7 min double lax ball upper thoracic
3. DB sa row x 6-8′ heavy reps x 3 sets
4. 8-10 minutes working rotator and scap areas