WL
A. Squat Snatch to 1.1 cluster to max in <15 minutes
rest 2 minutes
then hit 80% of this for Max Singles in 7 minutes
B. Back Squat 8 x 3 @87-93% of last weeks single
Conditioning:
A. 21-15-9
Hang Power Clean & Jerk 1551/03
2x Heavy wall Balls
bar facing burpees
B. AMRAP 9
15/12 cal bike
40 double unders
BECOMPLETE
- Deficit Step Reverse Lunges @31X1 x 6/ each side x 4 sets
- Superset: Backwards Walk sled drag x 75-100′ + 5 Glute Ham Raises x 4-5 sets
- 4 rds, superets, 100′ ahap bear huge carry + 100′ farmers carry ; rest accordingly between rounds
- db single arm row x 10 each side @31X1 x 4 sets. Focus work
- DB Tricep Kickbacks x 10-12 reps x 4 sets
- 5 rds superset, 15 PVC discloaters + 20 banded scap squeezes
- Banded thoracic extension 3 sets each side x 15 reps
- Crossover symmetry protocol