11 14 22

P

A. q(2:30) x 5
2 ATK HSC + 1 BTK HSC
*60-80% of 1 RM SC
*ATK = Above the knee
*BTK = Below the knee

B. 10 RFT / Double “DT” [16]
12 DL + 9 HPC + 6 STO
*115/85 or DBs
*use a weight 10-20lbs lighter than last week
*pace yourself starting in round one

F

A. q(2:30) x 5
3 Position hang power cleans + 8-10 Pushups

B. 10RFT, T(2): Double “DT” [16]
12 DL + 9 HPC + 6 STO
*Bar or DBs
*Partner 1 bikes 10 cals while Partner 2 completes 1 round of “DT”, then switch