New Cycle starts August 23rd
AM EMOM X 40
Min 1: :45 on Runner
Min 2: 3 bbjo + 30 double unders + 3-6 pbar HSPU
Min 3: :45 bike of choice
Min 4: 3 sandbag over should + bear huh walk til :50 ish on clock
A. Clean and Jerk
Min 0-3: max reps at 80%
Min 3-6: 5 reps at 60%
Min 6-12: max reps @85%
Min 12-15: 5 reps @60%
Min 15-20: max reps @90%
+
7 min bike flush
B. For time:
5 rds
5 strict HSPU 6/3” deficit
10 kb swings 70/53
10 db front squats 70/50’s
20 ghd sit-ups
20 cal row
C. 20-30 min of bodybuilding; athletes choice
D. Foam roll / Recover