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
- TGU – light. Alt 20 reps
- 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
- 4 rds : 25 banded scap squeezes + 25 weighted calf raises + 25 banded hamstring curls + 20 alt Russian twists
- Crossover symmetry protocol