Warm up
Tabata double unders
Assault bike 3 miles then :20 sprint/:40 chill pace X 5
A) same as class workout from yesterday
Every 4 minutes for 6 rounds
20 box jump overs 24/20
20 hang PC
20 deads
Rounds 1-2:135/95
Rounds 3-4:185/115
Rounds 5-6:205/135
If you are finishing past the 3:15 mark do not go up in weight.
B) 25 min to build to a heavy snatch+OHS
C) class or
Conditioning
EMOMx30
6 rounds of:
Min 1: 12/10 Cal Ski Erg
Min 2: 15/12 Cal Assault Bike
Min 3: 18/15 Calorie Row
Min 4: 50 Double unders
Min 5: 200m Run
D) take as long as you want to get as far as you want 2-4-6-8-10…..infinity and beyond of unbroken strict HSPU(modify as needed)
Upon completion do 3×10 reverse grip barbell row. Same weight.