Weightlifting:
A. SqT Clean Thruster + Push Jerk + 2 Split Jerk
Every :90 x sets; every 2 min x 6 sets
: to max for day
B. Bench Press: 10 x 3 @55% EMOM of Mondays 1RM
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Conditioning:
15-12-9
Ring muscle ups
Db box step overs 70/50’s – 24/20”
2x bike calorie
Rest 1/2 time it takes you
5k row @ :30 hard :30 easy
+
20-30 min shoulder recovery and body flush