COMPLETE: 2
-3 sessions – dependent if doing am mono
AM / Mono:
500m ski
25 cal bike
50 double unders
Rest :90 x 4-5
Weightlifting:
A. Snatch: building to heavy single
1×5 @50%
1×5@55%
1×3@60%
1×3@65%
1×3 @70%
1×2@75%
1×2@78%
Then climbing in singles
B. OHS – 2rm for the day + 1×2@90%
C. Zombie Squat @33X1 – heavy triple for the day
Conditioning:
1 rd
27 thrusters 95/63
27 t2b
Into,
2 rds
21 thrusters 115/83
21 c2b
Into
3 rds
15 thrusters 135/93
15 bar muscle Ups
Rest 3-5 min
5 Rds
8-10 strict pull-ups
10 bent over barbell rows 115/83
10 db bench alt hands (5 each)
10 weighted box step ups – alt
10 ghd back extension.