Nick- 325#
Performance:
Weightlifting:
A. Every :90 x 6-8 sets ; complex
1 power clean + 2 hang cleans + 3 front SqTs + 1 s to OH ; climb AHAP
B. Front SqT – bottoms up to 1RM for the day
#
Gymnastics:
2 strict muscle Ups + 4 muscle ups x 6 sets.
*umbroken sets – modify #’s accordingly and rest between as needed to complete unbroken.
#
Conditioning:
MAP training @80-85%
Amrap 10
14 pistols
10/8 cal ski erg
14 push-ups
10 ring rows (feet up)
Into,
10 min bike
:30/.30
Into
W/ 20/14# vest @ sustainable pace like above
5 rds
200m run
60’ bear crawl
#
#
#
Fitness
A. Front SqT – 2rm bottoms up
B. Conditioning:
MAP training @80-85%
Amrap 10
14 pistols
10/8 cal ski erg
14 push-ups
10 ring rows (feet up)
Into,
10 min bike
:30/.30
Into
W/ 20/14# vest @ sustainable pace like above
5 rds
200m run
60’ bear crawl