A: Core Prep
3x
20 Starfish 20 V-ups 30 Flutter kicks
B:For time:
3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
12 C2Bs
C: Accessory work:
- Single are heavy DB rows 3x15
- Bicep curls - 4 x20 with empty barbell"
A: Core Prep
3x
20 Starfish 20 V-ups 30 Flutter kicks
B:For time:
3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
12 C2Bs
C: Accessory work:
- Single are heavy DB rows 3x15
- Bicep curls - 4 x20 with empty barbell"
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