Conditioning: (1st session)
Running Clock
9-7-5
Muscle ups
Squat Snatch 135/93
Rest 3 minutes
12-9-6
Strict pullups
OHS 165/113
Rest 3 minutes
15-12-9
Burpee jumping c2b pullups
Box jumps overs 30/24
Rest 3 min
18-15-12
C2b Pullups
Power Cleans 165/113
Rest 3 minutes
21-18-15
Pullups
Db box step overs
Cal bike
Weightlifting: 2nd session
A. Squat Snatch
Every 2 min x 22 minutes
Min 1-5 x 3 reps
Min 6-10 x 2 reps
Min 11-19 x 1 rep + 1 OHS
Min 20-22 x 1 rep
B: Front Squat 4 x 9 @74%
BECOMPLETE:
- 2k row at 75%
- GHD Back Extension 4 x 10
- Barbell clean grip upright row x 8-10 reps x 4 sets
- Bent over DB Rear Fly’s x 12 reps x 4 sets
- Banded Face Pulls 3 x 20 reps
- Banded Scap Squeezes
- 15-20 min of Stretching, longer hold poses etc