A) EMOM x 12 min
Even: Close grip bench press 70% @ 20X1; 3-4
Odd: Romanian deadlift @ 20X1; 4-5 reps (moderate, perfect form)
B1) Weighted pull-up 2-3; R20S
B2) DB bent over row 4-6; @ 20X1; R2M
C) AD or row for max cals in 1 min
– rest 3 min –
AD or row for max cals in 1 min
12 min @ 85%
– Run 200m
– bear crawl 20m
– 10 walk lunges
R4M
8 min @ 90%
– Row 200m
– 3 wall walks
R6M
4 min @ 95%
– 10 KB swings 53/35
– 30 DU
A) Power clean cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3
B) EMOM – 12mins
odd – HSPU x 3-8
even – 5-6 TnG power cleans (135/95, 115/75, 95/55)
C) AMRAP kipping pull-ups in 20 sec; rest 2 min x 3
D) 4 sets:
40 sec AD very hard
rest 2:30-5 min
*PC compare to 5/9
A) 10 min build to a tough split jerk
B1) Front squat @30X1; 3,2,2,2; R30S
B2) Weighted dips @ 20X1; 3,3,3,3; R2M (or 10 box dips)
C) Tabata hollow rocks; 8 sets