complete:
(WZA FOLKS, if pushed find week, rest / recover today)
Am/Mono:
Bike
5 min @70-80%
2:30 weighted walk
X 4 – 5 aets
Warmup:
5 min bike – building
5-7 min activation / mobility : for sessions movements
+
3 rds of,
5 strict HSPU
5 strict pull-ups
10 push-ups
:10 ring support hold
20 double Unders
20 alt sb clean and press (lighter side)
+
5 rds
100m shuffle fun
5 burpees
:10 bike sprint
Into, work below
Weightlifting:
A. every 2 min ; 3 TnG Squat Snatch to max
*10 GHD’s to start each set
x 10 sets
B1. Back Squat x 10 reps (HEAVY)
B2. Squat Clean thruster + 4 thrusters
B3. 50m Reverse Sled walk (HEAVY)
- 3 working sets here. These working sets should be HEAVY and require a decent rest between
Conditioning:
A. EMOM x 40
min 1: :40 db alt box step overs 70/50’s
min 2: :40 db devils press
min 3: 8 Sandbag over shoulder 150/100
min 4: :40 bear hug sandbag walk
min 5: rest
Becomplete: