07/12/23 - Thu

BASE

4 Sets

500m Row @ Race Pace

- Rest 2min b/t sets -

*Race Pace = 2K PR Pace

OR

4 Sets

2:30 AMRAP Bike @ Race Pace

- Rest 2:30 b/t sets -

*Target Goal = 25% or more of 10min Max Cal Score

EMOM 10

1: 15 V-Ups

2: AMRAP Dball Bearhug Hold

06/12/23 - Wed

BASE

Every 90sec x10

4 Strict C2B

*Sc: 4-6 Srict Pull-ups / Banded

OR

Every 90sec x10

5 SHSPU

*Sc: Use same scaling as 50 SHSPU Test

AMRAP 10

500m Run

100 Alt DB Snatch (22.5/15)

GAIN

Every 90sec x10

4 Strict C2B

*Sc: 4-6 Srict Pull-ups / Banded

OR

Every 90sec x10

5 SHSPU

*Sc: Use same scaling as 50 SHSPU Test

EMOM 10

10 Alt DB Snatch (22.5/15)

05/12/23 - Tue

BASE

Hang Snatch

Build to a heavy single

2 Sets

20/15 Bike

20 HSPU

20 Deadlift (102.5/70)

- Rest 1:1 -