Strength
Sumo Deadlift
7×3 @ 70% of 3RM
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
*After each set complete 6 double KB Bent Over Rows @ 32/20kg
*
WOD
12-9-6 (CAP 9min)
Clean and Jerk 60/42.5kg
Bar Muscle Ups
Burpee Over the Bar
*
PEAK
Running Interval
400m (1-mile pace)
REST 1min
3x300m (90%-95% effort)
*Walk 100m Recovery after each
REST 3min
400m (1-mile pace)
REST 1min
3x200m Run (90%-95% effort)
*Walk 100m Recovery after each
REST 3min
400m (1-mile pace)
REST 1min
3x100m Run (90%-95% effort)
*Walk 100m Recovery after each