COMPLETE:
Weightlifting:
A. SqT Snatch : EMOM x 10 x 3 reps TnG
– speed as focus; can ascend – start approx 65-70%
– climb accordingly to feeling for the day and what you want to push. Be smart with your choices and lifts. Movement first!
B1. Power Clean + Strict Press + 2 push press: E2MOM x 10 –
– heavy across or ascending. Strict press will become limiter here.
B2. Seated Box jump x 2-3 reps
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Conditioning:
A. 5 min cap – AFAP
30 alt db squat clean + S to OH; two movements
30/21 cal bike
DB: 50/35
B. 33-27-21-15-9
Cal row
S to OH 115/83
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Gymnastics:
EMOM x 10 x 2-3 strict Muscle ups
– weighted if capable, but not to a grinding point
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Becomplete:
1. 5 rds – 15 banded face pulls + 10 alt dead bugs + 10 pvc dislocates + 30′ banded side step each way
2. Supinated bent over barbel row : 4 sets of 6-8 heavy!
3. kB front rack side lateral step up. 6/ each side x 4
4. kB windmills 4 sets of 5-6) side