Strength
Bench Press
7×2 @85% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00,
12:00
*Immediately into 5 tempo DBL
KB BOR. Tempo: 3 down 1 up @24/16 kg
WOD
7 Min AMRAP
30 Double Unders
10 OH Barbell Lunge
@42.5/30 kg
Core Work
Every 90 seconds
20 sits ups followed by 10 T2B/K2E
for 4 rounds
Peak
4×1 Power clean
4×1 Clean pull
4×1 Clean deadlift
*Weight should be heavy with good form for each. Increase
weight for each different movement.
3 Rounds
5min Bike distance
2min REST
5min Row for distance
Rest 2min
*Steady pace work. Converstaional pace