Friday, 05.14.21

complete 2022:


AM-Mono:
Emom x 30
Min 1: :40 cal row
Min 2: :40 cal bike
Min 3: 1 rd 5-10–:15
Strict HSPU
Alt pistols
:15 ring support hold


Weightlifting:
A. Snatch – 10 singles between 86-93%
B. Power Clean + Split Jerk: 10 singles between 87-89%
C. Back Squat 5RM + 2×5@90%


Running clock
AMRAP 10
10 thrusters 135/93
10 c2b pull-ups
10 bar facing burpees

Rest 3

3 rds
25 t2b
10 back Squts 275/183 (from rack)
100 double unders

Rest 3-5 min

12-9-6
Power snatch 185/133
Bar muscle ups
2x assault bike cal


Becomplete

  1. TGU – light. Alt 20 reps
  2. 45# barbell : complete – 100 strict press + 100 bent over rows + 100 clean grip snatch + 100 bicep curls + 100 skull crushers :: break up however you see fit
  3. 4 rds : 25 banded scap squeezes + 25 weighted calf raises + 25 banded hamstring curls + 20 alt Russian twists
  4. Crossover symmetry protocol