Strength: Strict Press – 4×8 @ 65%
Conditioning Test: 5000m Row Time Trial
We’re looking to establish a solid 5k row bench mark here. We want to find a pace we can maintain for 20-25 minutes, and this will be the pace we use for longer workouts in which we use the row as a pacer/recovery.
Pause Deadlift- 4×5 at 75-80%, 1 second pause 1″ off ground.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
AMRAP 4 20 Burpee Pull Ups | Jumping Pull Ups | Burpees Max Single Arm DB Hang CLean and Jerks 50/35 |35/25 | 25/15 Rest 2 minutes AMRAP 4 20 Single Arm DB Hang CLean and Jerks Max rep burpee pull ups
Workout – two 4 minute AMRAPs in which we’ll switch the order after our rest. You can alternate DBs however you’d like, but odds are you shouldn’t exceed sets of 5 on one arm before switching.
