Friday, 04.10.20

COMPLETE:

Weightlifting:

A. Sqt Snatch; 7 x 3 @77%

B. Back SqT: 75% x 5 reps EMOM X 6

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Conditioning:

Running clock

2 rds

20 clean and jerk 115/83

30 t2b

Rest 3 min

3 rds

15 deficit strict hspu 3/1”

10 bar muscle ups

5 dB devils press 70/50’s

Rest 3 minutes

4 rds

400m row

80 double Unders

12 DB hang SqT cleans 50/35’s

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Becomplete:

1. Yoke or front rack walks : 50-60′ heavy slow walks.

2. DB da row x 10 reps x 4 sets each aide

3. TGU x 20 reps alternating – movement focused

4. Waiters carry x 40′ each arm x 3-4

5. 6-7 min double lax upper back and neck

6. Crossover symmetry 7-10 min or scap work