Fitness:
A. 5 Sets: alt every 1:30
A1. 10 Landmine Squats
A2. 30 second Chinese Plank (face down)
B. 10 Min AMRAP:
5 Strict Pull Ups
10 Front Squats (50/35kg)
15 Deadlifts (50/35kg)
20/15 Calorie Echo Bike
Performance:
A. In 16 minutes - Front Squat: 12 minutes to Set a new 8RM. Compare to 4/5/22
then 2s x 8r x 80% of today's 8RM.
B. 6 Min AMRAP:
3 Deadlifts + 3 Squat Cleans + 3 Front Squats (70/47.5kg) *This complex must be done unbroken.
5/3 Bar Muscle Ups
directly into
4 Min AMRAP:
6 Power Cleans (70/47.5kg)
12 Chest to Bar Pull Ups
Sweat:
3 x 10 Min AMRAP:
1500/1350 Bike Erg
Max Reps of:
50/40 Ski Calories
50 Step Down Box Jumps (24/20")
50 Down Ups
Post: 4 x 5 Banded Nordic Curl
Weightlifting:
(0 - 10 min)
Build to a quality 2 rep Clean Pull Under
(10 - 25 min)
Build to a quality complex: Mid Thigh Clean + Below Knee Clean + Clean
*All Squat Cleans. Dump the bar after the Below Knee.
(25 - 45 min)
Front Squat: 12 minutes to Set a new 8RM. Compare to 4/5/22
then 2s x 8r x 80% of today's 8RM.
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