Wed, 061219

Performance:

A. Split Jerk: EMOM x 10 x 3 reps @60%

B. Back SqT; 5 sets of 8 reps; rest :30 between sets

* be smart with approach on this

C. MAP Training +

At 75-80%

Amrap 12

1 legless rope climb

10 Ghd sit-ups

20 DU

4 devils press box step pver 50/35’s over 24/20 box

Rest 5 minutes

Amrap 10

100m shuttle run

5 deadlifts 225/153

10 burpees over bar

.

.

.

Competition:

Weightlifting:

A. Split Jerk: EMOM x 10 x 3 reps @60%

B. Back SqT; 5 sets of 8 reps; rest :30 between sets

* be smart with approach on this

.

Conditioning:

MAP Training +

At 75-80%

Amrap 12

1 legless rope climb

10 Ghd sit-ups

20 DU

4 devils press box step pver 50/35’s over 24/20 box

Rest 5 minutes

Amrap 10

100m shuttle run

5 deadlifts 225/153

10 burpees over bar

Rest 4 min

800m run x 5; rest 3 min between

@:60-:90 slower than your fastest mile

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