P
A1. BS: 5×4 @ 78%
A2. HS practice (walk or wall hold/box hold)
OTM [20], 5 rds for max reps of each movement. Athletes track own reps.
B1. {1:00} Squat Cleans (185/125) ~70% (>4/min)
B2. {1:00} 1 “hard” set of pullups directly into 15 reps strict press (bar or DB).*
B3. {1:00} Run 200m AFAP
B4. {1:00} Rest
*Do not hit failure on pullup sets. Stop 2-4 reps shy of failure every set.
F
A1. BS: 5×7, work to H7
A2. HS Hold / knee on box/bench
OTM [20], 4 rds for max reps of each movement. Athletes track own reps.
B1. {1:00} FS (135/95)
B2. {1:00} 1-3 Negatives + 15 reps strict press
B3. {1:00} Row 250m/200m AFAP
B4. {1:00} Rest
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