COMPLETE:
Weightlifting:
A. Complex: Snatch pull x 3 + SqT Snatch x 3 + ohs x 3 ; To max In <20 min
B. Back SqT – 5RM + 2×5@90%
C. Weighted pull-ups : 8-8-8-8
D. Goblet hold weighted box jumps x 4 reps x 5 sets
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Conditioning:
400m row
20 alt arm DB thrusters 50/35
15 bar lateral burpees
10 power cleans 185/123
5 muscle ups
Rest 3-4 min x 5 rds
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Becomplete: