10.12.18
CFE:
6 rft:
600m run
25 wallballs (20/14)
25 double under (3 x 1)
25 RKBS (53/35)
Increase double unders by 25 each round
CF:
1.Warm-Up
2 Steady Rounds
30 Slow Air Squats
100ft Heavy Farmers Carry
30 Slow Air Squats
100ft Heavy Farmers Carry
2. Strength Prep
Zercher Squats
3×10 @ 50+ or Less
Superset
GHR
3×6
3×10 @ 50+ or Less
Superset
GHR
3×6
2B. Strength
Back Squat
3×3 @ 92.5%+
2-3 Minute Rest Between Sets
2-3 Minute Rest Between Sets
3. Conditioning
AMRAP 5:00 X 3
Rest 2:00
12 Deadlift 155/105lbs
9 Hang power clean 155/105lbs
6 Push jerk 155/105lbs
5 Pull-ups
10 Push-ups
15 Squats
SCORE IS TOTAL REPS
12 Deadlift 155/105lbs
9 Hang power clean 155/105lbs
6 Push jerk 155/105lbs
5 Pull-ups
10 Push-ups
15 Squats
SCORE IS TOTAL REPS
4. Additional Work
Row 5K
Negitive 1k Splits
Build your Pace as you go
Row 5K
Negitive 1k Splits
Build your Pace as you go
5. Gymnastic Accessory
Accumulate 60 HSPU
As few sets as possible
Accumulate 60 HSPU
As few sets as possible
