Upper Body
AMRAP 8:00
8 Chest Press
8 Seated Row
(constant load)
AMRAP 8:00
8 Dumbbell Incline Press
8 Front Pulldown
(constant load)
AMRAP 8:00
8 Seated Dip
8 Pullover
(constant load)
AMRAP 8:00
8 Over Head Triceps Extension
8 Biceps Curl
(constant load)
12-10-8
Tempo Wide Chest (:04 ecc)
Tempo Rear Delt Fly (:04 ecc)
(make consistent increases)
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Sleds
2 rounds:
120yd Backwards Sled Drag 135/90
200m Recovery Jog
120yd Sled PULL
200m Recovery Jog
120yd Sled Push
200m Recovery Jog
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Weightlifting
Snatch
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1
Clean + Jerk
75% 2+2
80% 2+2
85% 1+2
90% 2+1
Front Squat
80% 3×3
Weighted Plank Hold 4x :10
“Courage is the greatest of all virtues, because if you haven’t courage, you may not have an opportunity to use any of the others.”
~Samuel Johnson
