Base Endurance + Strength: Week 4, Tuesday
Prep
10 Minute Easy Bike
Conditioning
21-15-9
Thrusters (95/65)
Double-Unders
Chest-to-Bar Pull-ups
Strength
Every 20 Seconds For 7 Minutes
1 Jerk @ 70% Of Max Clean & Jerk
Conditioning
16 Minute EMOM
Minute 1: 5 Power Cleans (185/130)
Minute 2: 15 GHDSU
Minute 3: 7 Kettlebell Push Jerks (70/53) (1 Kb in each arm)
Minute 4: 10 Over-the-Bar Burpees
Row
6 x 500 Meters
Tempo Hard (Keep Pace From Yesterday’s 1500m Row)
Rest 1.5 Minutes Between Sets
