AM Session Intervals/Core
1 FT: Effort @80-85%
125/100 Cal AD
75 Burpees to 6″ Target
1 Min On/1 Min OFF – you can only work 1 min at a time and then must rest 1 min
PM Session Clean+FS/BS/Gym Skill/
1 Every 90 Sec X 8 Sets – Clean + FS – 2.2
4 Sets: @ 60-65% of Clean RM
4 Sets: @ 65-70% of Clean RM
2 BS 3X6 @70-75% of BS RM – Looking for Perfect reps here. This next cycle is perfect time to focus on posiiton in your squat mechanics
3 9 Min AMRAP
Burpee Ring Muscle Ups – aim for more EFFICIENT reps, not total reps
3 Min Rest
5 Min AMRAP
5/3 Strict HSPU – Must be done in Sets of 5/3 – count total number of Sets
4 Ft:
25 KBS (70/53) – Buy IN
30,20,10
WB (25/16)
Cal Row
25 KBS (70/53) Cash-Out
5 3X6-8 GH Raises – 31X1 – rest as needed
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