A. q(2:00) x 7 Sets 1-2: 3 PCJ @ 60-65% Sets 3-6: 2 PCJ @ 70-85% Set 7: 3 PCJ @ 60% *athletes learning the clean movement can complete these reps from the hang position B. AMRAP [7] 3-7 RMU,
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A. T(2-3), 5 RFT [40]Bike 1600m + Ski 800m (2PW, switch anytime)14-20 Burpees (1PW, switch anytime)Synchronized ‘Carry’ (SB or 2xKB or Sled push) 2 Gym lengths B. T(4-6), [6]: Team L-sit (1 person must be holding L-sit or HH at
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A. q(1:00) x 30 Min1: 50-75 DU Min2: 12 DB Box step-ups Min3: 75’ HS walk or 20-40sec HS Hold Min4: Max rep WB or AS Min5: REST *challenge yourself to hang on to the WB for the full 60sec