Thursday – Upper Pull/Push + Strongman Variation
A1. Standing DB Press @ 40×0, 10 reps x 3 sets, 10 sec
A2. One Arm KB Rows @ 50×1- AHAP, 10-12 reps/arm x 3 sets, 1 min
B. AMRAP in 6 minutes of:
6 SandBag Back Squats 40/60lb
100ft SandBag Carry (bear hug)
6 SandBag Goblet/Bear Hug Squats 40/60lb
100ft SandBag Carry (bear Hug)
+
rest as needed to set up etc
+
AMRAP in 6 minutes of:
5 L arm Hang KB Snatch @ 16kg/24kg
5 L arm KB Push Press @ 16kg/24kg
50 ft L arm Farmers Carry @ 16kg/24kg
5 R arm Hang KB Snatch @ 16kg/24kg
5 R arm KB Push Press @ 16kg/24kg
50 ft R arm Farmers Carry @ 16kg/24kg
+
SW Barbell
Thursday – SN or CJ + CF Tester
A. Power Clean. Split Jerk 1.2 – work to a tough set
B. Power Clean & Split Jerk 1.1 @ 90% of A every min x 8 minutes
C. 3 Rounds For Time:
21 Cal AirBike
15 Burpees
9 Overhead Squats @ 85/135lbs