COMPLETE:
Weightlifting:
A. Hang SqT clean x 2 + jerk; drop bar reset. Clean + front squat + jerk;
To max for day In <16 min
B. Seated strict press : 5RM + 2×5@90%
/
Gymnastics:
Afap
10 burpee touch’s to Pull-ups bar
20 c2b pull-ups
Rest 3 min X 3-4 rds
/
Conditioning:
A. 5 rds – NFT but for Movememt
10 double kB hang snatch 53/35’s
20 kB front rack front squats
100m shuttle kB OH (one in front rack, one locked out overhead – 50m right arm overhead, 50m left)
200m backwards run
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B. Emom x 14-20
Minute 1: athlete choose weakness or focus work
Minute 2: :30-:45 of minostructural work