Monday, 12.21.20

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)

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BECOMPLETE: