200M run, 50 WB, 12 pull ups
200M run, 40 WB, 12 pull ups
200m run, 30 WB, 12 pull ups
200m run, 20 WB, 12 pull ups
200m run, 10 WB, 12 pull ups
*Any broken set of pull ups or WB results in an immediate penalty of 5 burpees
WB = 20/14/16/12
Weightlifting Program:
Test day on Thursday!
Part A: Work up to 90% of your snatch and clean and jerk. Focus on perfect technique
Part B: Back squats - 1X8 at 70%, 1X6 at 75%, 1X4 at 80%, 1X3 at 85%, 3X2 at 90%
Part C: Weighted pull ups 4X5
Part D: GHD sit-ups 2 sets max reps