COMPLETE:
Weightlifting:
A. Power Snatch x 2 + 4 OHS; every :90 ; ascending x 7 sets – no misses
B. Push Press: 5RM for the day
///
Conditioning:
MAP Training @80% ; sustainable start, to finish
AMRAP 12
360m row
25’ HS Walk
14 DB alt hang clean and jerks 50/35
100′ Farmers Carry (100/70’s) DB or as heavy as you can. If odd implements, rotate sides each walk
Rest 5 min
AMRAP 12
5 burpee renegade row (each arm) Deadlifts 50/35’s
10 db box step overs 24/20
15 box jump overs ^
///
Gymnastics Breathing:
Unbroken sets; NFT< focus is unbroken, so rest accrodingly
3 rds
30 UB c2b pullups
30 UB Heavy Wall Balls 10/9′
///
Becomplete:
1. Waiters carry x 5 sets each arm; 40′
2. 100 banded scap squeezes
3. Single leg rolling pistols x 30 each side. Working position
4. Banded side steps x 40′ x 5 x each way
5. 10-15 min foam rolling