On the 3:00 X 6 cycles -
15 thrusters at 95/65, 12 C2B, 9 Bar Hop burpees
After 6 cycles set rest for 5 minutes
then repeat the same sequence for 4 more cycles.
On the 3:00 X 6 cycles -
15 thrusters at 95/65, 12 C2B, 9 Bar Hop burpees
After 6 cycles set rest for 5 minutes
then repeat the same sequence for 4 more cycles.
A:Back squats:
1x10 at 60% 1x8 at 65% 1x6 at 67.5% 3x4 at 70%
B:Front squats 3x5 at 20% less than your last set of back squats.
C: Benchmark "Helen"
3 RFT of
400m run
21 KBS 24/16
12 pull ups