COMPLETE:
Weightlifting +
A. Hip + high hang SqT snatch + 2 OHS
Every :90 x 12 sets. Start at 70-75%. Ascend accordingly to how body feels for the day
B1. Weighted pull-ups 6-6-6-4-4-4
B2. Banded scap squeezes x 15 reps
/
Conditioning:
MAP Training
AMRAP 10 @85-90%
15/12 cal cal bike
9 c2b pull-ups
90’ farmers carry 70/53’s
12 front squats 115/83
Rest 4 min
@80%
Complete –
75/60 cal bike
50 hang clean and jerks 95/63
250 double unders
+
10-15 min or thoracic mobility
10-15 of foam rolling
+
Accumulate 3 min of static holds – lower back