Monday, 111014

Strive for world class positions 

am:

A. :20 sprint on AB x 5; rest 2:30 between 

B. amrap 18 @80% -smooth and consistent 

5 burpee muscle ups 

10 kb sqt Cleans (53/35)

30' HS walk

30' Walking back rack walking lunge (185/123)

C. Back SqT - 85% x 1 x 3 sets 

pm:

A. Back SqT- 3RM + 2x3@90%

*build up to right before your 3RM with thin bands if possible. Remove bands before 3RM Attempt

B. Complex: SqT Clean + Hang SqT Clean + TnG SqT Clean + Hang SqT Clean - build 

C. EMOM x 10

odd: Strict HSPU (-2)

even: 15/12 Cal Row

One Session: 

A. Pm session

B. Added cyclical work + muscle ups