A.1 Strict Press 5, 5, 5, 5, 5
A.2 21-15-9
Deadlift #225/#155
Pull Ups
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A.1 Thruster from the rack 2RM
A.2
7 Rounds
7 Front Squat #165/#125
7 Chest 2 Bar Pull Ups
A.3
L-Sit Practice
Accumulate :30 seconds of L-Sits from the floor
or
1:00 Minute of L-Sits using the paralletes.
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A.1
Snatch Grip Deadlift 3, 3, 3, 3, 3
Clean Pull 1, 1, 1, 1, 1
A.2
3 Rounds
Row 500M
Run 400M
Rest 3 Minutes between rounds.
Damper must be set on 6.
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A.1
5×2 High Hang Snatch
5×2 High Hang Clean & Jerk
A.2
21-15-9
HSPU
C2B Pull Ups
Run 400M after each round
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