05 19 22

A. OTM [30]:
1. Bike 13/10 Cals or Ski 10/7
2. 4-8 Sandbag/Slamball Over the Shoulder
3. 5 Sandbag/Slamball Carry 1 gym length
4. Bike 13/10 Cals or Ski 10/7
5. Goal oriented accessory work (Pullup/pushup/HS/DU)
6. L-hang flutter kicks or Hanging Elevated Knee holds (0:30)

B. Mobility [15]

05 18 22

A. q(2:30) x 4
6-6-3-2 sPress
70,80,90,95% of 1RM

*if you aren’t completing your 70,80% sets with perfect form do not increase the weights

B. FT [12]
50/40cal Row
25 PS or KBS
40/32cal Row
20 PS or KBS
30/24cal Row
15 PS or KBS
*75/55

Extra: FQ
100 Hollow Rocks

05 17 22

A. q(2:30) x 6
2 Cleans + 1 PJ + 1 SJ*
(60-75% of 1RM CJ)
*For those athletes with consistent PJ technique. Athlete’s without consistent PJ should perform 2 Cleans + 2 Push Jerks

B. AMRAP [30]
Run 1000m + 10 CTBPU + 20 Push-ups + 30 AS
Run 1000m + 20 CTBPU + 30 Push-ups + 40 AS
*add 10 reps each round for each movement
*sub pulldowns or sPU for CTBPU
*Murph prep, bring a weighted vest if you would like