Weightlifting:
A. Clean pull + hang squat clean + tng squat clean + jerk; every :60-:90 x 13-15 units
/
conditioning:
A. 15-12-9
Power cleans 205/143
Muscle Ups
200m Sandbag Run 80/60 ish
+
B. 12-9-7
OHs 165/113
Burpee box jump overs 30/20
/
Weekend Mono Add Ons: welcome to
EMOM x 40
Min 1: :45 Runner / Run
Min 2: 60′ Bear Crawl + 60′ Farmers Carry + 8 t2b
Min 3: :45 Ski Erg
Min 4: 10 GHD Situps + 6-8 weighted pisolts (alt)