COMPLETE:
Weightlifting:
A. SqT Snatch : 2 reps every :45 x 7 sets : start 55-60% of 1RM and ascend
B. Deadlift : climb to 4RM NOT TnG ; with resistance (if have the set up for it); light bands
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Conditioning:
A. 6 rds
6 Clean and jerks 155/108
12 bar facing burpees
24 double unders
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Gymnastics:
1. 5x through, NFT – 5 Russian dips + 6 strict ring dips; rest accordingly
2. 8 x 5 : belly to wall Strict (band resisted if can)
3. 50-60’ UB Handstand Walks; x 4-5 sets
4. 5x : 20 hollow rocks + 20 superman rocks + 10 v ups
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BECOMPLETE:
1a. Db SA row x 10 reps x 4 sets each aide
1b. 20 band scap squeezes
1c. 10 ring row hold scap squeezes
X 4 supersets of above
2a. Thoracic bridge hold :20-:30 hold
2b. Downward dog :20
x 5 sets through
3. DB hammer curls; alt arm x 20 reps x 4 sets
4. Weighted setups 4 x 15
5. Crossovery symmetry protocol