COMPLETE:
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Weightlifting:
A. Snatch – TnG 10RM
* Power or SqT / combination. Whatever to get a 10RM with the Snatch
B. Front SqT – E2MOM x 5 reps x 3 sets, into E2MOM x 3 reps x 6 sets, into EMOM x 1 rep x 12
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Conditioning:
A. 5 Rds
7 / 5 Muscle ups
50 double unders
14 DB Box step overs 50/35’s
500m Row
Rest 1:1 btwn
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Gymnastics (add)
10/8 cal ski + (-1) strict hspu
Rest 2 min x 4 sets
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Becomplete:
1. Rear face pull sled drag : 50m x 3. Rest accordingly
2. DB bent over rear fly’s
3. Weighted pushups @42X1 x 5 reps x 3 set
4. Single leg RDL x 8 reps x 4 set each side
5. Reverse hyper 4 x 20 reps
6. Plank knee tuck, feet in rings x 10 reps x 4 setS
7. Crossover symmetry protocol