2x
:30 sec bike
5 down ups
200m Run
5 BB RDLs
5 BB Front Squats
5 Scap Pull Ups
Then…
Every 1:30 x 8 (4 rounds)
Odd: 6/6 Front foot elevated Farmers Hold KB split squat + 10 KB RDLs from 3 in Def
Even- 6 strict press + 3 Push Press aim for 5-10lbs heavier than last weeks 8s.
*The goal with the Split squats is to target the posterior chain, a vertical shin helps let us know we are in a good position and putting the work load on glutes and hamstrings.
The last 2 reps of the 6 strict press should be challenging before going into the Push press!
Then…
4 sets:
2:30 min work /1 Min Rest:
AMRAP:
9 Toe to Bar (Rx+: 6 BMU)
7 Deadlifts 135/95
5 Bar Facing Burpees
3 Power Clean and jerk
*always pick up where you left off
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