P
A1. OTM [18]: Hang Clean (below knee) + Push Jerk + Split Jerk. Keep loads manageable and minimize misses.
A2. OTM [18]: 1 set SDHSPU + 5-8 reps kipping HSPU. Keep hand placement reasonable close to shoulder width.
A3. OTM [18]: Strict MU work. Choose (1-3 S-MU) or (2 Neg MU) or (2-5 FG Pullups – chest to rings)
B. Max T2B in 2 min
C. OTM: “Death by style”
10 sec of L-sit
AD x Cals; where x begins at 1 and increases by 1 per minute.
*D. Extra: Iron Scap program
F
P
A1. OTM [18]: Hang Clean (below knee) + 2 PJ.
A2. OTM [18]: 8-10 Strict DB Press. Hold each lockout momentarily.
A3. OTM [18]: 6-10 Ring Rows (planked body position)
B. Max Hanging knee raise in 2 min
C. OTM: “Death by style”
10 ABMSU
x 2-arm KB box step ups: where x begins at 1 and increases by 1 per minute. No jumping.
Here’s some information regarding this upcoming cycle that we are starting!
Are you squatting correctly? Read this post to learn more.