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