08/01/25 - Thu

BASE

Every 2min x20

1: 20/16 Row + 15/12 Bike

2: Rest

Sc:

L1: 15/12 Row + 12/10 Bike

L2: 12/10 Row + 10/8 Bike

*Aim for an RPE 8 effort (80% effort)

07/01/25 - Wed

BASE

5 Sets

Clean Pull + Squat Clean + Split Jerk

70, 75, 75, 80, 80% of 1RM Clean & Jerk

Every 5min x3

400m Run

30 TTB

*P2 starts at 2:30

Sc:

L1: 20 or 25 TTB

L2: 15 TTB or 20-25 Kipping Leg Raises

06/01/25 - Tue

BASE

Deadlift

Build to mod 3 reps

5 sets

3 Sets

8-6-4-2

Deadlift (125/85)

WF SHSPU

- Rest 1:1 -

Sc:

L1: 102/70, Kipping HSPU

L2: 83/56, A.E.S 8 DB Z-Press (15/10)