Mid way through De-Load week
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Weightlifting:
A. Push Jerk + Split Jerk x 2; Climb to in complex
B. Push Jerk @75-77% of 1RM PJ for 3×3
C. Front SqT – 2RM bottoms up
Running:
1 mile at 70%
+
100m sprints x 10; rest = walk back
+
1 mile @80%
Rest 2 min
+
400m x 4; rest 1 min
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Becomplete:
1. Afap: 15 cal ski erg + 50′ heavy sled push ; rest 4 or 5 to 1 ration x 7 rds
2. Bent over Barbell Row – 5×5 HEAVY across
3. Emom x 10-14
Minute 1: 10 box step overs with DB’
Minute 2: 40′ yoke Walk
4. 20-30 min of nose breathing Z1 aerobic work on machine of choice