| Tuesday – FS/ PC/BS/ Metcon/Carry | |
| 1 | Every 2 Mins X 6 Sets – FS X 1 Rep – Build to todays Heavyish for the day |
| 2 | Every 2 Mins X 8 Sets – Clean Lift-Off + PC 1.1 – Build to a heavy double through the eight sets – No more than 6 sec rest b/t reps – for Clean Lift off, lift bar to mid-patella and pause for two seconds then back to the ground |
| 3 | 6 Min EMOM – 2 HPC @70% of Clean RM |
| 4 | BS – 5 Sets: rest 2 mins |
| *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% |
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| 5 | A) BS – Max Unbroken Reps @80% – no more than 2 sec breathing pause at top or set is done – aim for more reps than last week |
| rest 3 mins | |
| B) Back Squat x the same number of reps achieved for 5A @70% of BS RM | |
| 6 | Every 6 Mins X 4 Sets |
| 6 Squat Cleans @75% of 1RM | |
| 25 WB (25/16) | |
| 50 DU | |
| rest 4 mins | |
| 7 | 4 X 200/100 FT Zercher Carry (100# Slam Ball) + 200/100Ft Farmers Carry (70.53) – rest as needed |