AM: mono / warmup
3 rds
21 cal machine
21 light kb swing
21 wall balls
21 abmat situps
400m run
COMPLETE 2022:
Weightlifting:
A. Hip Snatch – 5RM + 1×5@90%
B. Snatch deadlift 10RM
+5 from last week
conditioning:
A. 1k row x 5; rest 3:30
B. For time
100’ HS walk
20 squat clean thrusters 135/93
30 hang power cleans
40 ghd sit-ups
20-30 foam rolling and thoracic work