3 Steady Rounds
10 Strict Pull Ups or Bent Over Rows Slow
20 box step ups or 20 lunges
Standing straddle each position 20 seconds, 20 sec lateral lunges, sphinx stretch 20 seconds into 10 superman snaps, hollow rocks 3x10 seconds.
Take 7 minutes to prepare for it.
Warm up with lighter weight before hitting your one set
Your body should be prepared for some heavy loading after moving though your other training pieces. The goal is not to find a new max, but to move your sets through perfect range of motion under a lot of tension.
DB or KB Group complete 3x20 at your heaviest weight with slow control that stays consistent.
AMRAP 10 Minutes
30 Front Squats 50/35kg
Steady on both will get the job done. If you find yourself taking a lot of extra breaks, you’ll quickly fall behind the pack.
Extras: Please choose 1 based on perceived weakness.
Run 12:00 x 3
Based on your experiences choose a wattage/pace to hold throughout the entire 12:00. If your pace needs to increase from round to round that’s fine, just be consistent in each window.
Every 5 Minutes for 15 Minutes
9 Bar Muscle Ups
18 Power Snatch 35/25kg
27/21 Calories on Bike Erg
Move really fast through each round and allow yourself as much rest as you can. There are only 3 rounds to complete so don’t be afraid to lay it out there in the first round knowing you’ll recharge some before the second and third.
3 Pegboard Climbs
2k on Assault Bike
Rest/Transition as needed
If the pegboard gives you a lot of trouble, consider a 3-2-1 rep/round scheme or even less. But, try to get some practice or volume in at a minimum.