Monday, 09.28.20

COMPLETE:

Weightlifting+

A. Sqt Clean x 2 + 2 Front SqTs + 2 Jerks; climb to max in <18 min

B. Back SqT: 7 x 3 @85-90%

* Target 88-90% for all sets; BUT allow for lower % if not there today

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Conditioning:

A. Bench / Climb

10-8-6-4-2 of Bench Press @bw

5-4-3-2-1 of legless Rope Climbs

B. 4 rds

15 Thrusters 135/93

12 toes 2 rings

9 bar facing burpees

60 double unders

Rest 2-3 min between

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BECOMPLETE:

1. kB windmills x 6 each side x 4

2. DB sa row x 10 reps x 4 sets

3. 3 rds , 20 banded scap squeezes + 20 pvc dislocates + :30 Hs hold

4. Supinated barbell row 4×8

5. Single leg kB deadlift x 8 reps each side x 3 sets

6. L sit hold. Accrue 2 min