Structure + Weightlifting




Structure

Strength: A1. Shovel Deadlift 5×5 A2. 1-arm ring plank 5x:20 (L/R) Conditioning: 3 min AMRAP Sled Drag and Row 100ft Rest 1 min Then… 3 min AMRAP Farmer’s Carry 100 ft Rest 1 min Then… 3 min AMRAP Bear Crawl 100ft



Weightlifting

A. Snatch, build to 90-100+% B. Snatch Panda Pull, 5×2 @100% of part A C1. Pullups, 3×10 C2. Single Arm DB Press, 3×10