AM SESSION:
Squat Clean:
4 x 3-3-2 Reps
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Front Squat:
3 x 2 reps HEAVY
3:00 Rest between sets
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Jerk:
Every 2:00 x 6
3 Heavy Push Jerks
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Superset:
5 Sets
A - 1 L-Sit to Ring Invert + 2 Ring HSPU
B - 12 band Pull-A-Parts
rest 2:00
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PM SESSION:
Functional Work:
2 Rep Max Bench Press
Building to a heavy max
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GHD Back Extension:
4 x 8 reps,
1:30 Rest
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Superset:
3 Sets of:
12 Single Leg DB Deadlifts, 1 x 22/15kg
6 Deficit HSPU
2:00 Rest
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Functional Focused Metcon:
3 Rounds for time:
400m Farmers Run, 2 x 7kg DBs
12 DBall Squats (in hug) 70/50kg
6 Bar Muscle-ups