AM SESSION
- PLYO::
Box Jump Relay, bounding between:
2 x M- 24" F- 20"
2 x M- 30" F- 24"
2 x M- 32" F- 28"
2 x M- 36" F- 30"
Rest as needed. x 12
B) PLYO:
3 x 5 KB cleans, 2 x 32/ 24
3 x max effort broad jumps (rebounding)
Rest as needed.
C) UPPER PLYO::
6 x 3 Push Press, 75% (2 sec pause in the dip)
10 Med Ball Push Press, as high ass possible.
25sec ME Arms only assault bike
Rest 2:30
PM SESSION
- CLEAN FOCUS. :
Starting at 40/ 30, adding 5kg every round.
Build to a heavy single for:
1 x 2 position paused clean pull (Shin & High hang)
1 x High Hang Squat Clean
1 x Front Squat
1 x Thruster
Once you fail one rep of the complex, move to:
Starting at above weight, adding 5kg every round.
Build to a heavy single for:
1 x Squat Clean
1 x Low hang Squat Clean
1 x Thruster
Once you fail one rep of the complex, move to:
Starting at above weight, adding kg every round.
Build to a heavy single for:
1 x Squat Clean
1 x Thruster
*Once you fail 2 reps of the last complex, your lifting session is over.
B) FUNCT. :
1 x Max Unbroken Strict Hollow Chest to Bars
-
21 HSPU
75% Max Reps Strict C2B
15 Strict HSPU
50% Max reps Strict C2B
09 Strict Deficit HSPU
25% Max Reps Strict C2B
C) WORK:: For time:
100ft HSW
50/ 40cal row
25 Bar Muscle Ups
50/ 40cal row
100ft HSW
CAP at 20mins.