Tuesday – FS/ Clean/BS/ Metcon/Carry
1 Every 2 Mins X 6 Sets – FS X 1 Rep – Build to todays Heavyish for the day
2 Every 90 Sec X 10 Sets – Clean + Jerk – Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
3 3 Min AMRAP – AMRAP PC @75% of Clean RM
4 BS – 5 Sets: rest 2 mins
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
5 A) BS – Max Unbroken Reps @85% – no more than 2 sec breathing pause at top or set is done
rest 3 mins
B) Back Squat x the same number of reps achieved for 5A @75% of BS RM
6 FT:
500m Row
30 Thrusters (95/65) – Go for it and shoot for unbroken
6 Min rest
3 Sets:
400m Run
10/7 Ring Muscle Ups
5 Squat Cleans (185/125)
rest 1:1
7 OFF
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