TUESDAY

SPECIFIC PREP

2 ROUNDS for Quality

10/8 Calorie Machine

8/8 Single Arm KB Push Press

8/8 Single Arm KB Front Squat

10 Alternating Goblet Cossack Squats

8 Scapular Pull-Ups *Slow and controlled

8/8 Single Arm Ring Rows

STRENGTH

5:00 minute EMOM

3 Push Press @ 70%

Rest 2:00 minutes

5:00 minute EMOM

3 Front Squats @ 70%

CONDITIONING

"Climbing"

9:00 minute AMRAP

6-9-12-15..Thrusters,42.5/30 kg

9 Chest to Bar Pull-Ups (Fitness. Pull-ups)

12/9 Calorie Machine

Primary Objective: Get into the round of 18 Thrusters. The focus is to find a weight that we can move unbroken through the round of 12 with. 

Optional Accessory Work

3 Sets, For Quality

8/8 Three Point Single Arm Dumbbell Row

8/8 Single Kettlebell Front Rack Contralateral Step-Up 24/20’’

10-12 Hollow Body Banded Lat Pull Downs