Friday, November 11, 2022

Strength
Push Press
Every 2:00 for 8:00
8 @ 60%
6 @ 65%
6 @ 70%
Max Rep @ 75% (Cap of 12 Reps)

Barbell Conditioning/Cycling
“Ham Porter”
3 Sets
4:00 AMRAP
1-2-3-4-5…
Power Cleans
Front Squats
Push Jerks
30 Double Unders Each Set
R: 2:00 b/amraps

Load: (155/105, 70/48kg), (185/125#, 84/57kg), (205/145#, 93/66kg)

QuickFit
50/35 Cal Bike
20 Alternating Dumbbell Snatch
50 Wall ball
20 Alternating Dumbbell Snatch
50 AbMat Sit Ups
20 Alternating Dumbbell Snatch
50/35 Cal Bike