Strength
Hang Squat Snatch 5x1
Hang Squat Snatch: - 5x1, Work up in weight (moderate) * Complete a rep every 1:00 (5:00) *
Conditioning
Excommunicado
8 Sets Every 3:00 or 1:1 200/150m Run (RX+12/10 Calorie Assault Bike) 10 Dumbbell Thrusters (35’s/25s) 8 Burpee Box Jump Overs (20)
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
Comments