It’s Monday. . . let’s go!
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Complete:
Weightlifting:
A. 5 High Hang SqT Snatch’s + 3 OHS
– 5 working sets – target
B. Wide Stance Box Squat : EMOM x 10
3 reps at 55-60%
C. Shoulder to overhead – 20RM
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Conditioning:
A. 10-9-8-7-6-5-4-3-2-1
bar facing burpees
front squats 185/123
*3-2-1-3-2-1-3-2-1 Rope Climb
**rep scheme 10/10/3-9/9/2-8/8/1-7/7/3 etc
***workout ends on 1 front squat. Final set of 1, is ONLY 1 burpee 1 front squat.
B. Air runner
.25 x 7
Rest = .15 walk
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BeComplete:
1. Db bent over rear flys 4 x 12
2. Db Single arm row 4 x 10
3. Seated good morning 3 x 8
4. OH plate tricep ext 4 x 10
5. Single leg step ups x 5 each side x 3 sets at tempo
6. Band scap work x 5 min of work