Complete:
AM / Mono: Run
100m x 10; increasing intensity each run +
450m every 3 min x 7
Weightlifting:
A. Split Jerk 3rm + 2×3@90%
B. Power snatch 1.1.1.1 to max for day
C. Snatch pull @1” deficit @101+ % x 2 reps x 5 sets
- build on last weeks #’s
Gymnastics :
50 strict HSPU for time
Conditioning:
Repeats
8 rds
20/15 cal row
20 heavy wall balls
10 c2b pullups
Rest :90 between
BECOMPLETE:
- Reverse hyper 4×20
- Deficit single leg deadlift x 8 reps x 3 sets each side. @41X1
- Ring rows 5 x 6-8. Feet at hip height. Tempo based.
- Db rear flys 4×15
- Crossover symmetry