Wednesday

Pursuit

A. BS – 5 reps x 4 sets

B1. 1 L Deadlift x 6-8 R/L, slight increase from last week

B2. 3-5 Pull-Up

B3. 4-6 High Box Jump, you choose height

3-5 sets, rest 60-90 seconds
C. 10-12 Seated DB Hammer Curl + 10-12 Seated DB Tricep Extension x 3 , rest one minute

+

10 Min Amrap:

10 DB Goblet Lunge step (same as DB Sn)

10 Alt DB Snatch (5 R/L)

10 DB Goblet Squat (same)

30 sec FLR

Performance

A. BS - [2.2.2] reps x 3 sets

B1. 1 L KB Deadlift (ipsilateral) HEAVY 4-6 R/L

B2. Strict MU attempt x 2

B3. 5 High Box Jump, you choose

3-5 sets, rest 60-90 sec

C. 10-12 Seated DB hammer Curl + 10-12 Seated DB Tricep Extension

+

FT:

100 Alt DB Sn (55/35#)

*EMOM 15 Air Squat