Tuesday

Pursuit: 30 min

A1. Clean – 1 DB HPC + 1 FS + 1 PJ @ a challenging wt.

A2. Dip variation - 8-10 rep

A3. Seated Rope Climb – 2-3 reps

4-5 rounds, rest 60-90 sec

B. Sorrenson hold test – attempt up to 2 min hold.

+

12 Min Amrap:

10 OH Plate Lunge Step

10 / 8 Cal AD

10 DB Ren Row (no push-up)
 

Performance: 30 min

A. Clean Complex – 1 PC + 1 HPC + 1 Jerk . Small build for 12 min. work on upright torso.

B1. WT. Push Up – 5-7 reps

B2. DB Bent over Row – 8 R/L HEAVY

4-5 sets, rest 90 sec b/t

C. DB Powell Raise – HEAVY 5 R/L x 3 sets, rest 1 min.

+

7 RFT:

4 Thrusters (40k/24k)

6 Explosive Box Step-Up (24"/20")

8 Ren Row -no push-up (35#/20#)