Complete in Order
Strength:
A) 12 min. alt EMOM
E- 2 Bench press w/ pause on chest – building
O- 15 banded tricep extensions
B) OHS:APRE – Last week of 10s
***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) 4 sets – 2 strict TTB + 2 H/A kips + 2 kipping TTB
*keep gave on horizen entire time
Conditioning:
4 rounds for time:
5 full cleans (115/65)
100 DU
10 HSPU
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