A. Squat clean from block (bar mid-thigh), build quickly to a moderate single – no misses!
B. Front squat, 5-5-5, 20X1; 3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: max L-sit up to :30
2nd: 4-6 alternating pistols, 21X1 – pause in the hole!
3rd: max double-unders in :30
+
3 sets not for time:
7-10 moderate/tough reverse hypers
:10/side 1-arm passive hang from bar
Post result to comments.
AM
20:00 Assault Bike @ Z1
PM
A. Front squat, 5-5-5 @ 145-155-165, 31X1; 3:00 rest
B. Squat clean, 10:00 tech work @ 135
C. Clean-grip deadlift, build to a tough single – 385
D. Reverse hypers, 100 total @ 90
+
walk to tracks and back
A. 175
B. 155, 165, 175