Tuesday – FS/ PC/BS/ Metcon/Carry
1 Every 2 Mins X 6 Sets – FS X 1 Rep – Build to todays Heavyish for the day
2 Every 2 Mins X 8 Sets – Clean Lift-Off + PC 1.1 – Build to a heavy double through the eight sets – No more than 6 sec rest b/t reps – for Clean Lift off, lift bar to mid-patella and pause for two seconds then back to the ground
3 6 Min EMOM – 2 HPC @70% of Clean RM
4 BS – 5 Sets: rest 2 mins
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
5 A) BS – Max Unbroken Reps @80% – no more than 2 sec breathing pause at top or set is done – aim for more reps than last week
rest 3 mins
B) Back Squat x the same number of reps achieved for 5A @70% of BS RM
6 Every 6 Mins X 4 Sets
6 Squat Cleans @75% of 1RM
25 WB (25/16)
50 DU
rest 4 mins
7 4 X 200/100 FT Zercher Carry (100# Slam Ball) + 200/100Ft Farmers Carry (70.53) – rest as needed
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