AM SESSION
VO2 Max Development
ROW
5:00 Steady Cardio (RPE 2)
4:00 ON 1:00 OFF X 4 (REP 8)
5:00 Steady Cardio (RPE 2)
4:00 ON 1:00 OFF X 4 (REP 8)
5:00 Steady Cardio (RPE 2)
PM WORK
SQUAT
3 x 5 @ 75%
3 x 2 @ 80%
2 x 2 @ 90%
1:30 between sets
POWER CLEAN
Every 1:30 x 12 Rounds
3 Clean Pulls
3 Hang Power Cleans
3 Front Squats
3 Jerks
**Loading around 75% but build if possible.
SUPPORT
CrossFit Mainsite
5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope
WORK
3:00 Work / 1:00 rest x 5
500m Row
Max Rounds in remaining time
10 HPSU
10 DB Hang Cleans, 2 x 22.5/15kg