Strength
Back Squat
4×7 @ 77.5% of 1RM
Sets on Clock
0:00, 3:00, 6:00, 9:00
*
WOD
For time (CAP 12min)
21-15-9-6-3
OHS 42.5/30kg
Toes to Bar
*
PEAK
IWT Day
3 Rounds
10 Hang-Power Cleans 80/60kg
8 Burpee Box Jump Overs 24/20′
90 second max Cal Row
3 Rounds
5 Front Squats @ 75%-80% of 1RM Front Squat (should be heavy but unbroken)
12 Chest to Bar Pull-Ups
400m Run
For time
1km Row
Rest 3min after each round. Rest 6 min after each work.
