1. Warm-up
800m Row
30 Push Press 95lbs
Leg Swing
Back Twist
PVC
2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)
3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
——–Optional–——-
4. Accessory
For Time:
100′ Sled Push
Heavy AF
Make sure weight and conditions can be replicated for re-test week.
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