Growth & Development

A1. DB bench press x 4-6 reps @ 30×1 + :30 second Rest

A2. Strict pullups cluster 2.2.2 or 8 ring row 21×1 + :30 second rest

A3. KB Deadlift x 12 heavy reps

+ 1-2 minutes rest between set x 3

B. Seated Z press 5×5 resting as needed heavy weight with perfect form

C. 500 m row trial for time

 

Performance

A.   Front Squats x 4 reps #1 @ 20×1 work up to a heavy set (10:00 to find heavy set of the day)

B. Deadlift @ 85%  x 2 reps every :90 x 5 sets

C. Emom 9:00

minute 1: 10 heavy DB alternating snatches 50+/35+

minute 2: 15 double under + 6 TTB

minute 3: 10 Burpee to Target (rig or ring)

+ 3RFT

8 Alternating DB Snatch 50/35

8 Toe to Ring

8 Burpee

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