Friday

Pursuit
A. Deadlifts – Build to a heavy triple in 15 mins, not TnG; drop from the top
B1. 1A Seated DB Press  @ 3012 – 8-10 R/L
B2.  Wt. Sit Ups w/ DB – 12-15 reps
RAN, 4-6 sets
+
20 min AMR of:
30 Ab wheel k2e
20 Cal AD
10 DB HPC + FS + Thruster
 
Performance:
A. Power Cleans – find heavy single in 15 mins from blank bar
B1. Strict T2B – 8-10 reps
B2. BIG Box Jump SD – 4-6 reps, keep adding height.
RAN, 4-6 sets
+
“Nicole”
AMR in 20 mins
2 Th Loops
Max Rep, Unbroken Pullups
Score = # of Pullups completed in ea. round