Complete in Order
Strength:
A) 4 sets
a1) 50ft. e/arm – Farmers/OH mixed DB carry AHAP w/ stacked shoulder
*one DB OH, the other standard farmers
a2) 25 band tricep extensions
B) OHS: APRE – 2 more weeks of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#
Skill:
A) 5 sets: 20 alt. HS hold leans (kick into HS on wall, alt. weight on hands)
Conditioning:
15 min. AMRAP
– 30 double Russian KB swings (45/25s)
– 3 rope climbs
– 20 TTB
– 20 HSPU
– 10 KB front squats (45/25s)
– 50 ft. HS walk
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