Wednesday

Pursuit 35 min

A. DL – 10-8-6-4-2. sm build. No Drop from top. rest as needed. 

B1. 1 1A KBS + 1 Snatch – 3 R/L

B2. Chin-Up @ 21x1 – 3-5 reps

B3. Dips - 6-8 reps choose variation that best suits you, parelettes, box or matador

+

14 Min Clock:

increasing reps each round,

2 WB

2 DB HPC

3 WB

3 HPC

4 WB

4 DB HPC

etc.

 

Performance 35 min

A. DL – [2.2] x 3. warm up to around 65% then start clusters.  Build each cluster. (.) =  10 sec between 2's

B1. 1 KB swing + 1 KB snatch – 3 R/L

B2. Strict C2B Chin-Up 3 reps @ 21x1

B3. BB Hip Thrust – 8-10 reps

   4-6 sets, rest as needed

+

14 Min Clock:

2 Pistols

2 PC & J (40/24k)

3 Pistols

3 PC & J (40/24k)

4 Pistols

4 PC & J (40

...etc