Am/mono:
Run
10 min on
4 min weighted walk
2 min walk x 2 sets
Weightlifting:
A. Squat Snatch : 4RM from HIGH hang or Hip
- 2 set of 4 at 80%
B. Back Squat 3 x 5 @90%-100% of Mondays 5 reps on cluster; 2 min rest
Conditioning :
A. WZA +
EMOM, 9 C2B
36 C&J (165/113)
3 min rest
EMOM, 9 TTB
36 Snatches (125/88)
5 min rest
Afap
21 front Squats 205/133
42 ghd sit-ups
15 front Squats
30 ghd sit-ups
9 front squats
18 ghd sit-ups
Becomplete:
- Banded dead bugs 4 x 20 alt
- Sled weighted side step. Ascending weight x 4 sets x 40’ each side
- Single leg body weight step ups. 3 sets of 10 each side
- Sorensen hold 2 x 1 min
- 10-15 min foam roll
- Crossover symmetry