AM- POWER
3 Sets:
10:00 assault bike
*Consistent pacing, Z3-4 HR
Rest 3:00 between efforts
POWER ENDURANCE / REPEAT
WARRIOR pointONE
repeat : 0:00 - 4:00
2 Rounds
10 DB snatch
15 Box Facing Burpees
> 8:00
2 Rounds
15 DB Snatch
15 Box Overs
> 12:00
2 Rounds
20 DB Snatch
15 Box Overs
>16:00
2 Rounds
25 DB Snatch
15 Box overs
**If you fail to get thru the work before the time caps thats your score.
**The workout is for time
B) SKILL / GYMNASTICS:
Max Unbroken Bar Muscle-ups
3 x 50% of reps above
**so if you hit 20.. complete 3 sets of 10 (ROUND UP odd numbers)
C) WEIGHTLIFTING:
Squat Clean and Push Jerk
1 x 5 @ 70%
1 x 3 @ 75%
1 x MEreps @ 80%
1 x MEreps @ 85%
**the goal is touch and go reps