1st session:
A. max weight in complex in 12 min
12 deadlifts
9 hang power clean
6 shoulder to overhead
121#
rest 6 min
B.
200 double unders
75 kb swings (70/53)
50 Cal Row
50 HSPU (kip allowed) *new standard *apply this positionally
75 KB goblet hold squats
25 cal AB
19:53
rest 1-2 hours…2 is MAX
2nd session:
A. AFAP *UB is target goal
45 pullups
45 thrusters (95/63)
3:30
rest few minutes
B. Front SqT – heavy triple for the day in 12 minutes
187#
C. DB SA Rows 8-10 reps, slow movement; very strict x 3 sets each side
44# superset with hollow rocks, hollow rock holds and plank holds
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