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Friday, February 8, 2024


A. 1 Power Clean + 2 Push press + 3 Push Jerk or split jerk

Every 1:30 x6 sets

-building load from 135#/95# to a heavy complex for the day

B. 6 minute AMRAP

Row 12/9 cals

8 burpees over erg


rest 3:00


6 minute AMRAP

2-4-6-8-10...

kipping HSPU

Back Squat @ 155#/105#


Essentials

A. Take 12 min to complete 3 sets of the following:

     A1. Front foot elevated split squat @ 20X1 x 8/leg

     A2. Tricep dips off box x 12-15 or cable pushdowns

     A3. Banded lat hollow body pull downs x 20

B. 15 min AMRAP

      200m run or 250/200m row

       15 goblet squats

       15 box jumps/plate jumps or box steps


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