500m run
20 pull ups
15 C&J 155/105/115/85
20 Pull ups
500M run
Additional Strength Work: Deads and strict press 5X3 at 82.5% and 1 X AMRAP at 80%
GHD back extensions - accumulate 90 reps
500m run
20 pull ups
15 C&J 155/105/115/85
20 Pull ups
500M run
Additional Strength Work: Deads and strict press 5X3 at 82.5% and 1 X AMRAP at 80%
GHD back extensions - accumulate 90 reps
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.