B – CONDITION 20m Cap Ladder – (bike // bike, ab mat // bike, ab mat, snatch…. and so on. If you finish rotations, reverse ladder. 10/8c Bike
15 Ab Mat
8 L/R DB Snatch (cap45)(cap 30)
12 MB Squat (cap50)(cap 30)
15 Pushups
50 Rotations
Follow Conditioning, the transition is:
20 Pullups
D – STRENGTH WEEK 2
Perform 1-3 Warmup sets before you begin your main sets.