Thursday – Increasing effort MAP Sets + Upper CP Int
A. 8 sets @ increasing effort per set:
21 Cal Rowing
100m Running
9 KBS @ 24/32kg
6 Burpees
2 min b/t sets
*1st set EZ
*every set faster
*last set full Karen Beauchamp
B. Weighted Pullups on Rings/Bar, 1 tough rep every 30 sec x 5 minutes
B. Strict Pullups, 1-5 Pullups every 30 sec x 5 minutes
C. Inverted Rows, 3 tough reps every 30 sec x 5 minutes – control ECC
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Thursday – Tall Cl + Hang Cl/Cj Mod + Strongman Work
A. Above Knee Hang Squat Clean & Split Jerk, work to a single
B. Clean Pull. Below Knee Hang Power Clean. Split Jerk. BTN Split Jerk 1.1.1.1 every min x 5 minutes – light/technique focus
C. 15 min AMRAP – teams of 2
21 Cal AirBike
15 Med Ball Cleans on to 40” Box