COMPLETE:
A. Back SqT 5 x 6 @75-78%
B. Deadlift 2.2 cluster x 6 sets; targeting 80-83%
– add 1” deficit as upscale
C. Push Press 6 x 6; ascending
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Gymnastics:
A. Strict Weighted Pullups 6 x 4
B. 5x through
2 strict HSPU belly to wall
:10 HS hold
x 10 sets
(each set will consist of 10 reps + :50 of holds)
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Conditioning:
A. Repeats
4 rds
20 heavy wall balls
10 Hang Power Cleans 185/123
20/16 cal assault bike
10 double KB hang snatch 53/35’s
20 box jump overs
Rest 3-4 minutes between
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B. 2nd session: aerobic piece, sustainable
AMRAP 20
20 cal c2 bike
20 burpees onto plate (45)
.
.
.
BECOMPLETE: