P
A. DL 4×3 @ 70%
*deadstop DL, reset each rep
DL 4×3 @ 75%
*touch and go reps
B. FT [20]
1k Bike
15 CJ 115/85
1k Bike
12 CJ
1k Bike
9 CJ
1k Bike
*the goal is to complete these CJ u/b each round
*if the 15 u/b CJ is not difficult you should push the bike pace
Extra: sPU [15]
Base your rep scheme off last weeks u/b sPU test
*5 reps = 4-3-3-2-1
*10 reps = 9-8-7-6-5
*15 reps = 12-10-8-6-4
*20 reps = 18-15-12-8-4
*25 reps = 20-16-12-8-4
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets
F
A. q(3:00) x 5
5 DL (bar or KBs) + 6 Pulldowns
*increase DL weight each set as form allows
B. FT [20]
1k Bike
20 Plate Snatch or KBS
1k Bike
18 Plate Snatch or KBS
1k Bike
15 Plate Snatch or KBS
1k Bike
*the goal is to complete these u/b each round