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