Base Endurance + Strength: Week 7 of 12, Monday
Prep
5 Minute Easy Bike
5 Minute Tempo Bike
3 Minute Easy Bike
Strength Conditioning
24 Minute EMOM
Minutes 0-2: 2 Squat Cleans + 1 Jerk*
Minute 2-3: 10 Burpee Box Jump Overs (24/20)
Minute 3-4: Rest
Repeat 6x
*Begin @ 70% And Work Up To A Max Complex For The Day
Strength
5 Rounds
Push Presses
Reps Per Rd: R1: 8, Rd2: 6, R3 & 4: 4 Rd5: 2
As Heavy As Possible; Rest As Needed Between Rounds
Conditioning
7 Rounds
300 Meter Row
20 Wall Balls (20/14)
Rest 1 Minute Between Rounds
Goal: Consistent Times Every Round
Accessory
3 Rounds
20 Ring Push-ups
15 Ring Dips
10 GHD Clean Grip Back Rows*
Rest No More Than 3 Minutes Between Rounds
*As Heavy As Possible
