A) Map 4 – Sustained Aerobic Output
2:00 on 2:00 off @ 80-90% effort
Block 1 x 2 rounds
2min AMRAP
18/15 Cal row
8-10 Alt DB Snatch (50/35)
AMRAP burpees
rest 2:00
2min AMRAP
100ft Plate push
10 reverse lunges
10 Air Squats
AMRAP DU / Singles
rest 2:00
rest 6:00
Block 2 x 2 rounds
2min AMRAP
20/15 Cal AD
12 WB (20/14)
AMRAP HRPU
rest 2:00
2min AMRAP
300m run (shed run x 2)
AMRAP v-ups
rest 2:00
B) Core/Accessory
10min EMOM
1. :30 Tough Weighted plank hold
2. :30 Arch hold
C) Armor / Oly work
5×1 Snatch @85% of 1RM Snatch
rest 1:00-1:30
5×1 Clean and Jerk @ 85% of 1RM CNJ
rest 1:00 – 1:30