02 13 19

P

A. NFT:
21 Clean@ 70% 1RM
Rest [3]
14 Clean @ 75% 1RM
Rest [3]
7 Clean @ 80% 1RM
Percentages based on 1RM
Can be power or squat, athlete’s choice

B. 3RFT:
Row 500m/400m
6 RMU / 12 Strict PU
20 1A-DB Snatch (50/35)

F

A. Either work clean form OR
NFT:
30 FS or Gob Sq @ 70% 1RM
Rest [3]
20 FS @ 75% 1RM
Rest [3]
10 FS @ 80% 1RM
Percentages based on 1RM

B. 3RFT:
Row 500m/400m
7-12 Strict PU / 3-5 Negatives
20 1A-DB Snatch (50/35)

**Extra**
C. 7RFT:
11/7 Bike Cals
50′ HSW Rest [:90]

D1. Axle Bar Strict Press: 4×10
D2. Axle Bar FR Lunge: 4×20
Rest as needed

L45: A(15-10-5), [2] rest, B