Saturday A) 1 Max Unbroken Set of Strict HSPU B) Split Jerk - Build to a heavy C) 14 Min AMRAP 200m Run 6 Kipping HSPU to Deficit (5"/3") 18 Alt DB Snatch (50/35) 54 DU D) 4X1 Min Weighted Front Brdge
Friday AM Session A) 3X400m Runs @65-75% Rest 90 sec b/t sets - these are warm up for the 800 1 Sets: 800m Run @AFAP - Push as HARD as you can here PM Session A) FS - Build to a heavy Double for the day B) For Time: Try and beat previous score 30 Squat Snatch...
Wednesday A1) 5X3 Strict Weighted Pull-Ups @2 Set Pause at top - heavier than last week- rest 90 Sec A2) 15 Perfect C2B X 5 Sets- rest 90 Sec B) 10 Sets: 100m Run 5-8 Kipping HSPU - try for unbroken everytime 1 Rope Climb C) For time: 50-40-30-20-10 WB (20/14) 25/18...
Tuesday’ A) BS @20X0 - rest as needed 3X1 @82% of BS RM 3X1@87.5% of BS RM B) 5X4 TnG Power Clean - Heaven than last week Rest as needed C) 4X3 Min AMRAPs - rest 2 mins b/t sets 50 DU 8-10 Burpee BJ Overs (24/20) AMRAP Hang PS Round 1 - (135/95) Rond 2 - (115/75)...
Wednesday A1) 4X4 Strict Weighted Pull-Ups @2 Set Pause at top - rest 90 Sec A2) 12-18 Perfect C2B X 4 Sets- rest 90 Sec B) 3 Sets: 1 Legless RC 12 Push Press @50% of PP RM 50FT HS Walk 12 Strict HSPU - scale to kipping if this cant be done in one set 1RopeClimb rest...
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