A. Warm up using crossover Symmetry and Clean sot Press
Β. Olympic Weight Lifting
Establish a max 3RM Squat Clean and Jerk (you can rest 15 sec between reps)
Then drop to 80-75% of your last set and do 2-3 dop sets of the following Complex 3 touch and go Squat Cleans and 3 Power Jerks (first do the squat cleans and then the jerks)
C. Skill/Strength
Amrap
3 rnds
30 sec Strict Hspu
30 sec Rope Climb (Legless)
30 sec Rest
D. Conditioning
For Time
50 wall Balls
40 OHS (60/40kg or 60 %)
30 Pistols alternate
E. Core work
L sit accumulate 2 min
Weighted Hyperextensions 10 reps x 3 reps
Β. Olympic Weight Lifting
Establish a max 3RM Squat Clean and Jerk (you can rest 15 sec between reps)
Then drop to 80-75% of your last set and do 2-3 dop sets of the following Complex 3 touch and go Squat Cleans and 3 Power Jerks (first do the squat cleans and then the jerks)
C. Skill/Strength
Amrap
3 rnds
30 sec Strict Hspu
30 sec Rope Climb (Legless)
30 sec Rest
D. Conditioning
For Time
50 wall Balls
40 OHS (60/40kg or 60 %)
30 Pistols alternate
E. Core work
L sit accumulate 2 min
Weighted Hyperextensions 10 reps x 3 reps
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