COMPLETE:
Mono Piece:
Row / Bike
50/50
40/40
30/30
20/20
1 mile run at 2 min slower than 5k pace
20/20
30/30
40/40
50/50
1 mile run at 2 min slower than 5k pace
*note for run. Target Heartrate <150. Slow where needed
Weightlifting:
A. Squat Snatch cluster 1.1.1.1 + 3 OHS following last cluster
Starting at 65%; every 2 min for sets x 6 target
B. Thruster (from rack): 2.2.2 cluster x 5-6 working sets
C. Back SqT: 2 sets of max reps
83% for max reps, rest 3-4 minutes, 87% for max reps
Gymnastics:
10’ HS walk to wall, 5-10 strict HSPU, 10’ reverse HS walk.
Rest accordingly x (accumulate 60 strict HSPU, or 6-8 working sets) dependent skill set
Conditioning:
A. Repeats
20/16 cal bike
10 clean and jerks 165/113
5 burpee muscle Ups
Rest 2 minutes x 4
B. 100 GHD Situps
- EMOM 4 burpees to 12” target
BECOMPLETE:
- TGU – light weight just for reps. 12 alt
- Db single arm row x 12 x 4 sets
- Db rear fly’s x 15 reps x 3 sets
- 3 x 1 min sorenson holds
- Accumulate 5 min in straddle position
- Crossover symmetry protocol