Wednesday, May 12, 2021

A. Power Clean

building by triples [not TnG] to an RPE of 8 then hit 3-4 sets there over a 12:00 window

B. 3 sets

single-leg elevated hip thrust x 10/side

Strict chin-ups @ 30x1 tempo amrap

Lateral delt raises x 12-12

C. Breathing work

20:00

200m run

4 devil press

6 push ups

8 DB hang power cleans

10 cal bike

12 wall balls, 20/14#

14 sit ups

14 sit ups

12 wall balls

10 cal bike

8 DB hpC

6 push ups

4 DP

200mrun

[200m run, 4 DP + 200m run, 6 push ups + 4 devils press + 200m run, 8 DB HPC+6 push ups + 4 devil's press + 200m run.... all the way from the sit ups back down, once you finish then.... go in reverse order]

reverse order is 14 sit ups , 12+14, 10+12+14, 8 DHPC + 10 cal bike + 12 wall balls + 14 sit ups etc