Complete:
Weightlifting:
A. SqT Snatch – TnG x 5 reps x 5 sets. @55-65%
B. Clean and jerk to heavy single in no more than 7 working sets.
* PR not focus but if it’s there, take it
* + 3 singles at 85-90% of what you hit, resting 2 min between
C. Back SqT : 3×3 @85%
/
Conditioning:
A. AFAP
25 dB devils Press 50/35’s
100 double Unders
50 ghd sit-ups
100 double Unders
75 wall balls 30/20 to 10/9’
100 double Unders
10 rope climbs
100 double Unders
B. Repeats
10 strict HSPU (athlete choose proper depth for challenge but UB)
15 / 12 cal bike
10 kipping hspu ^
Rest 3 min x 4 rds
+
10 min machine of choice :30 hard :30 easy
/
Becomplete: