Complete:
AM / Mono:
1k ski
2k c2 bike
1 min walk
X 4-5 Rds
Weightlifting:
A. Clean and Jerk Wave.
3.2.1.3.2.1.3.2.1
- 3 rep is done as 3 positional
- 2 rep done from 2 positions
- Singles from your position of choice
B. Front Squat – bottoms up 4rm + 2 x 4 @90%
C. RDL 4 x 8
Gymnastics:
Complex
(-1) strict muscle ups
:15 rest
(-1) muscle ups
Rest 1 min
5 weighted ring dips
Rest 3 min x 3-4 sets
Conditioning:
MAP training
AMRAP 20 – start to finish sustainability
10 strict HSPU (modify, 2 sets max)
10 alt pistols
10 alt db snatch 70/53
10 cal bike (echo / assault)