Wk 4 – May. 22
Monday – Press/WCU Linear + EMOM Mixed MAP
A1. Press @ 11×1, 2 reps x 5 sets, 1:30 min
A2. Weighted Pronated Pullup @ 21×1, 2 reps x 5 sets, 1:30 min – continue with progression every week
C. For Time: – Teams of 2
100 Cal Rowing
25 L arm KB Thrusters @ 25/35lbs
250 Single Unders
25 R arm KB Thrusters @ 25/35lbs
50 Box Jump Overs @ 20” – step down
25 L arm Hang KB Snatch @ 16/24kg
250 Single Unders
25 R arm Hang KB Snatch @ 16/24kg
BootCamp:
Wk 4 – May. 22
Monday
Warm-Up – Hips/Knees/Ankles
A1. Front Squat @ 40×1, 5 reps x 3 sets, 1:30 min
A2. FLR on Rings, 30-60 sec x 3 sets, 1:30 min
B. 10 min @ 85-90% – Individual training –
15 Air Squats
10 Row Cals * if need bike 8 cal Bike
5 Burpees to 6 “ OH
-5 min rest
10 min @ 85-90%
21 Russian KBS @ 16kg
15 Wall Balls @ 15lbs to 9ft
9 L Arm DB Snatch @ 25lbs
9 R Arm DB Snatch @ 25lbs