19/04/24 - Fri

BASE

HSW Practice

3 Sets

5 Rds of Cindy

600m Run

- Rest 2min b/t sets -

*With a 20/14lb Vest

18/04/24 - Thu

BASE

Hang Squat Clean & Jerk

5x3

60, 70, 75, 80, 80%

AMRAP 10

2,000/1,600m Row

Max TTB in remaining time

17/04/24 - Wed

BASE

3 Sets

1min Max Weighted Ring Dip @ 30% of 1RM

- Rest 2minish b/t sets -

Banded / Jumping RMU Drills

*Find a harder scale then you did last week

Every 2min x9

1: 3-5 RMU

2: 25/20 Bike

3: 15 DB STO (2x 22.5/15)