COMPLETE
AM / MONO: Bike
50/40 cal bike
Rest 3 minutes
50/40 cal bike
Rest 2 minutes
50/40 cal bike
Rest 1 min
Into
10 min of :30 hard / :30 easy
Weightlifting:
A. OHS : 5 sets of 5, building
3 sets + # from prior weeks
Target > weight than prior week
B1. Hang power clean 5×5 – tng and heavy focus
B2. Triple bounding x 2 sets
*Building on prior weeks 5×5 cycling
Conditioning:
MAP Training
AMRAP 14
5 strict HSPU
10 alt pistols
15 t2b
Rest 6 min
AMRAP 9
250m row
35 double unders
50’ db front rack lunge 50/35’s
35 double unders
BECOMPLETE:
1. Banded or sled side steps x 30’ x 5 sets each side
2. kb or DB windmills x 5 each side x 5 sets
3. Russian twists 3 x 20 alt
4. 5 rds of, 20 banded scap squeezes + 10 pvc dislocates + 10 db single arm kickbacks + near max sit hold. Rest :30-1 min between
5. 7-10 min of flow type yoga. Athletes choice