Phase 1: Week 2, Friday
Prep
250 Meter Row
3 15′ Legless Rope Climbs
3 Rounds
Go Hard
Strength
Front Squat
1. Work Up to a Heavy 4-Rep Pause Front Squat
2. 2 Sets of 20 Reps at 65% of Today’s Heavy 4-Rep Pause Front Squat
Conditioning
3 Rounds
20 Power Cleans (135/95)
18 Chest-to-Bar Pull-ups
16 Burpee Box Jumps (24/20)
Bike Intervals
1 Minute On/40 Seconds Off
x5
Rest 3 Minutes and Repeat
