Strength:
Squats
1+1/4, 7×2 increasing.
Conditioning
5 Rds of:
:40 of max rep Clean & Jerks (135/95)
:20 rest
:40 of max rep Box Jumps (24/20)
:20 rest
:40 of max rep alt. DB (or KB) Snatch (50+/30+)
:20 rest
Cash Out:
Pick a movement that needs work and focus on it for 10-20 minutes
– HS Walk
– Strict or Deficit HSPU
– Pistols
– Ring Muscle ups
– Ring Dips
– Bar Muscle ups
– Rope Climbs
– Legless Rope Climb