A) 3,2,1,3,2,1,3,2,1 Split Jerk Rest 90sec between Get Some Quality reps in with all of these sets. Focus on Legs strongly pushing against the ground and pushing down on the bar to lock out. As reps decrease weight should increase. Weights for 2nd wave must be heavier...
Monday AM Session Map 10 A) 30 Min AMRAP @75% effort 1K Row 100m Dual Front Rack Carry (35/25) 1 Min Front Bridge 30 Sec DU 30 Sec R Side Bridge 30 Sec L Side Bridge 1 Min Box Step-Ups PM Session A) 10 Min EMOM 1 Clean & Jerk 5 Mins @60%, 5 mins @65% B1) Front...
Saturday A) 6 Sets: Build: Below Knee Hang Squat Clean + Squat Clean rest as needed B) FS – Build to a heavy set of 3 rest as needed C) Every 7 Minutes X 4 Sets 600m Run 60 DU 6 PC+OH...
Friday AM Session For Time: For Time: 5K Row PM Session A) Split Jerk – Build to a tough set of 3 B) 5 Min AMRAP Strict HSPU – kipping if you cannot perform strict C) For Time: 50/35 Cal AD 50 WB (20/14 35 Pull-Ups 35/25 Cal AD 35 WB (20/14 25 Pull-Ups...
