Monday, 10.18.21

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A. OHS – 5RM in 16 minutes

Or

Back SqT E2MOM X 6 x 3-5 reps

Start 70%

Conditioning:
Repeats
400m row
15 hang power snatch 95/63
15 box jumps 24/20 *step down
15 t2b
15 OHS ^
15 bar lateral burpees
Rest 3 minutes x 2

*3rd – 4th optional post class

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Post class:

A. Clean and jerk. E2mom x 10 sets x 4 reps

B. Bike. 2 min hard. 1 min easy. X 5

BECOMPLETE:

  1. 5 rds of, 10 hang scap squeezes + 10 scap push-ups + 15 banded scap pull aparts + Superman rocks
  2. Db single arm tricep kick backs x 10 reps x 4 sets each arm
  3. Seated, plate overhead tricep extension x 10 reps x 4 sets
  4. Single arm DB semi supinated bench x 10 reps x 3 Sets each side
  5. Db side oblique crunches x 15 x 3 sets each side
  6. Banded dead bugs x 10 each side x 4 sets
  7. Crossover symmetry

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