A – Split jerk triples from blocks @ 75-80%, rest 6-8 sec/2 min x 6 sets
205 x 2, 215 x 2, 225 x 2
B – Push press x 8 TNG reps, rest 2min x 4
165-180-190-200
C1 – Front rack reverse lunge into bulgarian step up x 6/side, rest 30 sec/90 sec
95 across
C2 – Bent knee GHD hip extensions x 8-10, rest 90 sec x 3 sets
Took me a set to get comfortable with the bent knees, then I was good
D1 – Split stance russian swings x 8/side
D2 – Mini band psoas march from supine x 6/side
D3 – Mini band bird dogs x 6/side
3 sets, rest as needed
Went easy here as I was starting to run extremely low on fuel
+
6-8 sets as able to keep quality
8 strict HSPU
30ft heavy prowler push, tough turnover
rest 90 sec bt sets
Did 6 sets, only got 8 strict hspu on sets 1-4. On sets 5 & 6 I did 5 strict and kipped the remainder and it was still a struggle. Shoulders were smoked, and so was I at this point.