AM/MONO:
10 min bike @90%
10 min :30 @80%/:30 @50%
10 min cool down
WEIGHTLIFTING:
A. Snatch
3 x 3 @77%
3 x 2 @80%
5 singles 80-90%
- drop set doubles at % work that is challenging but fast
B. Back Squat 3RM @31X1
Conditioning:
A. For time:
20 Devils Press 50/35
20 Ring Muscle ups
20 DB Box step overs
40/30 cal bike
*20 Muscle ups here, is based on AT LEAST 15 UB when fresh. Adjust accordingly
B. AFAP
4 Peg board accents
80″ Axle Bar OH Lunge 135/95
120′ HS walk
24 DB Box step oers 70/50 over 20/24″
BECOMPLETE: