Monday, 09.14.20

Complete:

Weightlifting:

A. 3 positional Power Snatch + 3 positional squat snatch; build to Max. (6 total reps in complex)

B. Back SqT: 3rm for day + 2×3@90%

* tempo = 1st rep 5 second pause hole. 2nd rep 3 second pause in hole, 3rd rep 1 second pause in hole

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Gymnastics:

10 cal bike

10 heavy wall balls

(-1) strict hspu

Rest 3-4 min x 4

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Conditioning:

A. Repeats

50 double Unders

400m row

20 alt dB hang clean and jerk 50/35

10 burpee box jump Over 30/24

Rest 2 min x 5 rds

+

B. 10 rds

100m shuttle

200m c2 bike

Rest 1 min