Three sets of:
Row 300 Meters
Banded Lateral Walks x 20 steps each direction
Banded Monster Walks x 20 steps each direction
Air Squats x 5 reps @ 3211
A.
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat with a Pause x 4-5 reps @ 3211
(MUST move up in weight from last week)
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean
*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 70% of 1-RM Power Clean
*Sets 6-7 = 1 rep @ 75% of 1-RM Power Clean
(Perform a power clean then lower the bar to just above the knee & perform a hang power clean)
C.
Every 90 seconds, for 13:30 minutes, complete:
Min 1 – Walking Lunges x 20 reps (hold DB/KB in a farmers carry)
Min 2 – DB Reverse Flys x 8-10 reps (LITE)
Min 3 – Iso Hold on Rings x 20.20
D.
“Speed Demon”
For time:
Row x 40 calories
Thrusters x 30 reps
Burpees over the Barbell x 20 reps
115/73