Complete:
Weightlifting:
A. Thruster 75-80% x 3-5 reps x 4 working sets
B. Front SqT: 4×4 @80-85%.
C. Supinated bent over bar row 5×7
/
Conditioning:
Running clock
3 rds
50/40 cal bike
40 OHS 75/53
30 ghd sit-ups
Rest 5 min
3 rds
15 dB burpee power cleans 50/35’s
60’ HS walk
60’ Yoke walk
Into,
10-15 Min machine @Z1