Complete:
Weightlifting:
A. High Hang / Block Squat clean: 3 rep every 2 min x 8 sets above 70%
B. Bottoms up front SqT : heavy single
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Conditioning:
MAP training @85% – sustainable , start to finish
Amrap 12
6 strict ring dips
12 heavy wall balls
12 ghd sit-ups
6 box jumps 40/30”
Rest 5 min
Into running intervals
800m x 5; rest 2:45 between
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Becomplete:
1. Jerk drive 5×5@100% front squat
2. RDL 4×6 – lower weight, tempo controlled
3. Db sa row x 8 reps x 4 sets each side
4. Waiters carry x 50′ x 4 sets each side
5. Kb windmill 6/ each side x 4 sets
6. Crossover symmetry