COMPLETE:
AM:
A. Squat Clean + 5 Front SqT’s @70% of max front squat x 4 sets ; rest 3 min max between sets
B. Strict Press 4 x 10 @62%; rest 2 min between
C1. KB Front Rack Wall Sit x :30-:45
C2. Clean Grip Deadlift 3.2 cluster – :10 count between. Cluster sets x 5 supersets ascending
D. Row
500m x 6; rest 2:30 @80% efforts relative to repeats. Very sustainable – and our first touch as we enter into that time of year.
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PM:
A. 2 tng Cleans + 3 shoulder to overhead ; drop bar, reset and clean and jerk – to max in 15 minutes
B. MAP training
AMRAP 8 @90%
15 wall balls
12 t2b
6 db devils press 50/35’s
3 ring muscle ups
Rest 3 min
AMRAP 10 @80%
100’ heavy sandbag shuttle run (25’ fwd 25’ backward run x 2)
10 box jumps 30/24 *step down
10 cal bike (legs only)
10 Db hang power clean 50/35’s
Rest 4 min
12 min machine of choice (preferably a runner)
:30 hard / :30 easy