A. Clean – 3RM + 2×3 @ 90%
80kg/176lbs (failed 85kg/187lbs)
72kg/158lbs
B. Weighted Pullup Complex: Heavy 3 rep with weight, drop the weight off you, max strict no weight ; rest 3 min x 4-5 sets
15lbs
4,4,2,3
C. Map training @80% output – sustainability start to finish
AMRAP 11
10 Cal Bike
10 Hang Power Cleans(115/83)
10 Box Jumps (30/24) step down
10 T2B
ROUNDS: 4 + 10 calories
rest 5 min
AMRAP 11
400m Run
15 KB Swings (53/35)
1 Legless Rope Climb
30 Double Unders
ROUNDS: 3 + 100m Run
ROUNDS: 3 + 100m Run
D. DB SA Row 8 reps x 3 sets each side
40lbs
40lbs
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