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
/
Gymnastics:
10 cal bike
10 heavy wall balls
(-1) strict hspu
Rest 3-4 min x 4
/
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