Complete in Order
Strength:
A) 12 min. alt EMOM
E- 8 parellette pushups *at top of each, press through full scap extension
O- 15 lateral raises *stay light and balanced
B) OHS:APRE
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#
Skill:
A) Accumulate 20 weighted hollow v-ups
Conditioning:
4 rounds for time:
-12 Deadlifts
-9 Hang power clean
-6 Push jerk
*Ascending weights each round
95/65
115/80
135/95
155/110
Midline/Core:
-60 Hollow rocks for time
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