A) 3 sets/super set:
5/4/3 Strict press
6 Deadlifts
100m Double kb front rack carry
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B) 4 Rounds:
1min- Cal row + max lateral burpees @L1=6/3 – L2=9/6 – L3=12/9
-30 sec rest-
1min- Hspu + max wall balls @L1=6 – L2=9 – L3=12
-30 sec rest-
1min- T2b + single db alt hang snatches – up to 30/22.5kg @L1=6 – L2=8 – L3=10
-2min rest-
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Notes:
Part A – Some basic strength work today with some core stability thrown in there with the front rack carries. These carries should be unbroken, while the handles of the kb are under the chin with butt squeezed and core braced.
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Part B – Some hard + fast intervals here, it’s only a min of work but we are trying to move fast aggressively. And after 4 rounds, it will catch up on you. Don’t hold back or game at the start just put your head down and get to work.
In regards to what rep range to go for with the t2b + hspu, choose a level that is going to allow you to go unbroken. And for the row choose something that is going to take no/not much longer than 30 sec.
