P

A1. OTM [18]: 5 FS

A2. OTM [18]: HS Walk practice

A3. OTM [18]: 3 Push Jerks (Light – TQ, rhythm focus)

B. FT [C14]:

21-15-9 FS (135/95)

12-12-12 K-CTBPU (4 sets max)

40-40-40 DU

Extra: Snatch Pull 6×2 (Hvy) 15 Barbell rollouts

 

F

A1. OTM [18]: 5 FS

A2. OTM [18]: 10-30 Shoulder touches (facing wall).  If touching shoulder is too difficult, lift hand off floor.

A3. OTM [18]: 3 PP (Light – TQ, rhythm focus)

B. FT [C14]:

21-15-9 FS/Goblet

15-12-9 Strict Chinups or Pullups

10 Burpees

 

 

 
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