Strength:
A. Strict Press:
3×4 @75%
3×5@70%
3×8@65%
B. Deadlift
4 x 3 @80-83% from 1″ deficit
C. Back Rack Reverse Lunge steps
w/ front foot elevated
6/ each side x 4 sets
/
Conditioning:
500m x 10; rest 2 min @ -:1 from last weeks
/
BECOMPLETE:
1. Jerk Drive 5×5 @100% front squat
2. TGU – 20 reps light weight focus
3. accumulate: 100 banded rows each side + 100 banded scap squeezes + 100 banded tricep press downs + 100 banded bicep curls
4. Hand Balancing , target 3-5 minutes of holds
5. Crossovery symmetry protocol
***FOR CAP_SIXTY: 1 strength piece + rows within your time constraints.