Performance:
A. Push Press – 10RM + 1×10@90%
B. Back SqT – 10RM +1×10@90
C. Conditioning:
21 thrusters 95/63
21 cal bike
15 thrusters 115/83
15 hang power clean
9 thrusters 135/93
90 double unders
* 3 bars set up here for fast transitions
rest 5 minutes
5 rds @70%
400m Run
15 /12 cal ski erg
D. BECOMPLETE
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Competition:
Weightlifting:
A. Push Press – 10RM + 1×10@90%
B. Back SqT – 10RM + 1×10@90%
C. Bench Press + Pushup : 3 + 7
* Hit heavy 3 rep, followed by superset of 7pushups (at deficit for those capable)
D. Behind Neck Stict Press – 10RM + 1×10@90
* A-D ; building on prior week
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Gymnastics:
5 rds – clean movement, over time
3 rope climbs
15 strict HSPU
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Conditioning:
21 thrusters 95/63
21 cal bike
15 thrusters 115/83
15 hang power clean
9 thrusters 135/93
90 double unders
* 3 bars set up here for fast transitions
rest 5 minutes
5 rds @70%
400m Run
15 /12 cal ski erg
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BECOMPLETE