6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
with controlled eccentric.
rest ~30sec. btw legs
15 sets of (11:15min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max distance Farmers walk (15m there and back)
Power Snatch + Snatch
In 8 min build up a heavy complex for the day
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
Do 1 Rep @ 100% of Complex
7 Back Squat
5 Back Squat
3 Back Squat
12 Back Squat
All sets at RPE ~8
10-15min Skill work
or
Every 30sec. for 7min (14 sets):
X Bar MU
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat
Work at RPE 7-8 at Every set!
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
5 rounds of:
8 Burpee BJ @24/20''
12 T2B