Complete:
Weightlifting: (session 1)
A. OHS – 5RM + 2×5@90% – week 4
B. Clean and Jerk; 4 reps every 2 min for 20 minutes
C. Back SqT: 4×9 at 5# higher than last week. At tempo if done last week.
/
Repeats (session 2)
400m row
15 hang power snatch 95/63
15 box jumps 24/20 *step down
15 t2b
15 OHS ^
15 bar lateral burpees
Rest 3:30-4 minutes x 5 rds
+
becomplete:
1. Db bent over rear flys 4×15 reps
2. Db hold single leg deadlifts 6/ each side x 4 sets
3. Dual front rack lateral side step ups 6-8 each side x 4 sets each side
4. Ghd back extension 4 x 10
5. Supinated bent over barbell row 4 x 10
6. Crossover symmetry