Weightlifting:
A. Snatch Balance +2 OHS; to heavy + 2 sets at 90%
B. Deadlift 3.3.3 cluster; to heavy for day
+
90% of number you hit on cluster for 1 max rep set (-1).
*stop one before failure or form breaks down etc
Conditioning:
A. Repeats @90 +%
30/24 Calorie Bike
20 t2b
10 Sandbag over shoulder 150/100
rest 3-4 minutes between
x 3
– modify t2b to UB sets
+
7-10 min flush, bike or rower
BECOMPLETE:
– see COMPLETE blog