19
12 '18
Strength
For load:
5-5-3-3-3-1-1-1-1
Thrusters
Strict weighted pull ups
Note: If you don’t have a pull up, this is the best time to work at it. Make each set as challenging as you can. Use a band or a spotter. Rest as needed between sets. Alternate between thrusters and pull ups
Weightlifting W8D2 (deload)
Clean and jerk
1-1-1-1-1-1-1
*Try to keep it under 90% of 1RM
Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice x3
Weightlifting
5 sets
1 pvc snatch high pull
1 hang power snatch
1 hang snatch
1 overhead squat
Gymnastics
Accumulate 2min of handstand hold
Core
20 strict toes to bar
