Fitness:
A. 10RM alt Back Rack Reverse Lunge
B. 21-15-9
Wall Ball (9/6kg)
Med Ball Sit Ups
(10 min time cap)
Performance:
A. 30 minutes to establish a 1RM Front Squat
*Retest after the 3 waves of Wendler.
B. 21-15-9
Thruster (43/29kg)
Toes to Bar
Weightlifting:
A. If you didn't do the 1RM Deadlift, do it now. If you did then do:
10 sets, OT3M:
1 Pocket Squat Snatch + 1 Hang Squat Snatch + Squat Snatch
*You can only dump the bar for the Snatch.
B. 5 Rounds:
3 Rebounding Broad Jumps
6 Jammer Arm Split Stance Press (each side)
9 DB Seal Row
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