12/07 Friday

Fitness

A. Split Jerk, EMOM for 10min 3reps @60% RM

+

5 sets ALL OUT:

15 Thrusters @ 85/55lb

5 burpee Pull-ups COVP

Rest 8 x work time

 

XFitSport

A. Split Jerk, 1-1-1-1-1, 3-4 min – increase per set to a max by the end

B1. Front Squat @ 20X1, 4-5 reps x 3 sets, 3 min

B2. Wtd Pronated Pull-up @ 30X0, 3-5 reps x 3 sets, 3 min

+

5 sets ALL OUT:

15 Thrusters @ 85/55lb

15 unbroken Pull-ups

Rest 8 x work time