Performance:
A. Front SqT
1RM with :3 second pause in hole
B. Map training @70-80%
Amrap 12
60’ bear crawl
1 wall walk
60’ walking lunge
1 clean and jerk 70-75%
60 DU
Rest 5 min
AMRAP 12
15/12 cal bike
12 box jumps (step down)
9 t2b
6 Kipping hspu 3/1” deficit
30‘ plate push push
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Competition: (2 sessions)
weightlifting:
A. Snatch – (block or hang) building on prior week – 3rm
B. Front SqT
1RM with :3 second pause in hole
C. RDL 4×10
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Conditioning:
A. Map training @70-80%
Amrap 12
60’ bear crawl
1 wall walk
60’ walking lunge
1 clean and jerk 70-75%
60 DU
Rest 5 min
AMRAP 12
15/12 cal bike
12 box jumps (step down)
9 t2b
6 Kipping hspu 3/1” deficit
30‘ plate push
.
.
B. Running clock
5 min ski erg @80%
5x up And over HS Matt
Rest 2 min
5 min max ski erg
5 min to hit max clean and jerk
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Becomplete: