COMPLETE:
Weightlifting:
A. SqT Snatch Cluster 1.1.1.1.1 ; to heavy for day. Approx :10 count between cluster reps
B. Back Rack: Rear Foot Elevated Squats: 8 reps each side x 5 sets
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Conditioning:
A. Repeats
500m Row
40 double unbars
30 wall balls 20/14 to 10’
20 t2b
10 db devils press 50/35
Rest 2-3 minutes x 5 rds
* Rest variable dictates who can sustain repeat times the longest. Start at 2 minutes and extend from their accordingly to keep sustainable outputs.
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Gymnastics:
A. 4 x 8
Strict Back facing wall HSPU 2-6″ deficit (not maximal dept)
(Wear 8-12lb vest)
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Becomplete:
1. Banded Hamstring Curls x 15 reps x 4 sets
2. KB Front Rack wall set x :30 x 5 sets
3. Banded Tricep extension x 20 reps x 3 sets
4. Thoracic Bridge :10 hold , :20 off x 6-8. If solid holds here, go :20/:10
5. Bike :30/:30 x 10 minutes
6. Crossovery symmetry recovery