COMPLETE: (2sessions)
Weightlifting:
A. OHS : 6RM
B. Complex:
EMOM x 6
1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 205/133
* Decreasing minutes here from prior weeks, up in weight. Adjust accordingly and build on your prior weeks
C. Back Rack Reverse step lunge: 12 alt reps x 4 sets – heavy for Max
* understand your failure point with this and make sure not pushing this without assistance.
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Conditioning:
A. Emom x 12
Odd: 20 DU + 8-10 c2b pull-ups
Even: 12/9 cal ski erg (smooth efforts)
–
B. 7 min clock (competition pace / efforts)
Buy in: 35/28 cal bike
AMRAP
6 t2b
6 heavy wall balls
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C. Amrap 6 @80%
8 cal bike
8 Russian kb swings 70/53
8 box jump overs 24/20
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Becompete:
1. bridge holds – :10 hold :20 off x 8-10 sets
2. Banded thoracic rotations : x 15 reps each side x 4 sets
3. Db fly’s x 10 reps x 4 sets
4. Pendlay rows x 8 reps x 5 sets
5. Hamstring curls using prone position on rings x 8 reps x 4 sets
6. 10 min on scap / rotator strengthening work
7. Crossover symmetry protocol