COMPLETE: 2022
Weightlifting:
A. Hip Snatch – 5RM + 1×5@90%
B. Snatch deadlift 10RM1X10@90%
C. RDL 4 X 8
/
Repeats
400m run
20 goblet lunges 70/53
10 muscle ups
rest 2 minutes x 4 rds
/
BECOMPLETE:
A. 5 rds – NFT
15 strict chinups (use a band for UB sets and nOT failure)
10 Strict HSPU
15 GHD Situps
10 DB overhead Tri Extension
15 DB Tricep kickbacks
10 back extensions / 15 reverse hyper (if have)
rest accordingly
+
10-20 min of thoracic work and recovery