WL
A. Power Snatch + OHS (2 + 2)
To max in <16 min
B. Back Squat: Heavy 5 rep for the day
C. Front Squat: 3 x 5 @75%
Conditioning:
4 sets
5 clean and Jerk 225/153
10 bar muscle ups
15 cal echo
10 c2b pullups
5 clean and jerk
Rest 3-4 minutes to sustain outputs per round
+
Bike
25 / 20 cal hard effforts + (-1) strict pullups
Rest 3 minutes x 4 sets
B. 15 x 200m sandbag run 80/60
Rest = 100m shuttle walk
BECOMPLETE:
- Ring Support Holds x :10-:15 holds , superset with ring false grip holds x :10-:15; rest accordingly x 7 sets
- Banded quad extensions (single leg) x 10 each side , superset with 10 ghd back extensions x 4 sets.
- Sled side step pulls : 50’ x 4 sets each direction
- Single Arm DB Semi Supinated Bench Press @41X1 x 6 reps each side x 5 sets each side
- Barbell Bent over Row 4 sets of heavy 10-12 reps @31X1
- Banded Thoracic Rotations x 15/ each side x 4 sets
- Crossover symmetry