Strength:
A) Bench Press: Work to a 3 rep max Bench
-Then 3 sets of 3 at 90% of max for the day
B) 3 sets
-20 alt. DB strict single arm press (R=1, L=2)
-10 Chest supported reverse flies (hold top for 1 count)
-10 Incline DB bench press
C) FS: Work up to snatch max for 3 singles
Skill:
A) 10 min. Alt. Emom
E – 5 Strict TTB
O- 4 Strict HSPU
Conditioning:
“4 rounds for total time
-10 cal Airbike Sprint
-10 hang cleans (105/70)
-10 front squats
Yes this is not terrible, save yourself to max tomorrow”
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