1. Warm-up
60 Bar Facing Burpees
2. Strength
BACK SQUAT “DIE SET”
Back Squat “Die Set”
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed Working Set
Max effort reps at chosen weight.
3. Met-Con
15.1 + 15.1a
AMRAP 9 Minutes
15 Toes to Bar
10 Deadlifts 115/75lb
5 Power Snatch 115/75lb
AMRAP 6 Minutes
Find 1RM Clean and Jerk
OR
3 Rounds:
Run 400m
40 GHD Sit Ups
7 Deadlifts 405/275lbs
4. Accessory
For Time:
Complete 66 Ring Dips
Sets of 5 to 20 Reps
Sets of 4 to 36 Reps
Sets of 3 to 51 Reps
Sets of 2 to 61 Reps
Singles to 66 Reps
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Interval
3 Rounds;
50′ Heavy Sled Pull (hand over hand)
30 Alt Pistols
50′ Sled Pull
Rest 2:00
6. Bitch Work
4 Rounds:
Row 250m
Run 600m
Row 250m
Rest 3:00
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