All phases. Choose priority for you, based on the below.
Weightlifting:
A. Power Clean + Push jerk ; 3 rep tng EMOM x 8. Starting @65% of 1RM pc + pj
B. Clean Pull – every :90 x 1 rep @95-105% x 8 reps
Conditioning:
@sprint efforts – :10 between stations
:45 row
:45 ghd sit-ups
:45 burpees
:45 sandbag shuttles – 10m sections @80/60
Rest 4:30 x 4
Aerobic Gymnatics Add:
400m run @60%
(-2) kipping hspu
400 @70%
Max strict hspu + 5-10 kipping
400 @80%
Max kipping hspu
400@90%
Into emom x 5 of strict deficit hspu (athlete choose #)
Rowing build out: hard efforts throughout. No specific pacing
350m row
Rest 1 min
700m row
Rest 1:30
1050m row
Rest 2 min
1400m row
Rest 2 min
1k row
A. Weighted MU work
B. Run + HSPU wod
25 kipping
13 strict + 7 kipping
25 kipping
Emom done with green plates, yellow plates, then 2@45# plates
A. TnG PC+PJ EMOM- 155/185×2/ 205×3
B. Clean Pulls @300#
C. Run+HSPU
20 Kipping
15 Strict + 10 Kipping
30 Kipping
EMOM done at 5″ w/ 5 reps on the minute