STRENGTH
Front Squat (Test)
20 Mins find 1rm
WOD
For Time (11 min cap)
210 DU
70 Wall Balls
35 Hang Power Cleans
@20/14
@52.5/35
PEAK
2 x 10min Fartlek intervals
1 -min @ 10min Race Pace
1 -min @ Steady pace that allows some recovery
*Maintain Nasal breathing the whole session
Modality choices: Run-Row-Ski Erg-C2 Bike-Assault bike
Can be part CAN be a different modality.
*Rest 3min after first interval