With a partner:
1600m row (switch every 200m)
800m Run (switch every 200m)
10min Cap
Then…,
Back Squat (20 rep max )
This is the last week of the 20 rep squat!
Build up to a heavy single or double and then go for it!
This should be your heaviest attempt.
Then..,
15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
DB Hang Clean and Jerks 50/35lb
Pull-Ups
*RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups
*You only have 1 DB. Alternate sides every 5 reps.
*Remember to do a slight pause at the shoulder before you press overhead. It is not a snatch.