A) Every 5 minutes x 3 sets:

– 8 front squats @ last week’s heaviest set +5%

– 8/side half kneeling DB press @ 2111 tempo

*RPE on squats should be 8-9

 

B) 4-5 sets, against a 2 minute running clock complete:

– 200m run

– max effort sandbag curtis P’s

R2M

 

*Curtis P’s: power clean + lunge + lunge + push press