1) Deadlift week 12
2) Hi Hang Snatch + Hang Snatch work up to a heavy complex in 3-4 attempts then stay at that weight for EMOM for 10 minutes
3) 10 minutes to work on Butterfly C2B (ladies) bar mu (men)
4) For Time:
15 OHS (115/75)
15 C2B
15 Box Jumps (30/24)
20 OHS
20 C2B
20 Box Jumps
25 OHS
25 C2B
25 Box Jumps
5a) Pendlay Row 5 x 5 (light weight pause for a 3 count at the top all strict)
5b) L-Sit 5 1 minute rounds :10 hold :05 rest for the minute
5c) weighted GHR 5 x 5-8 heavy
No comments:
Post a Comment