Bench press
Building to a heavy 5
Starting at 60% every 2min x6
"Brick & Mortar"
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar - focus on less movement through the torso and more movement through the hips.
500/400 METER ROW
- 400/350m Ski
- 1000/800m Bike .62/.50miles
- 400m Run
TOES TO BAR
- Reduce Reps
- Toes To As High As Possible
- Knees To Chest
- Sit-Ups
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente