(NEW CYCLE WK 1 DAY 3)
Clean Lift off to 1” + Clean Pull + Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
Clean Singles
7 Singles (1 rep every 90 seconds)
1 Clean
*Reps done @75-80% 1RM Clean.
**Reps 6 and 7 are optional.
Front Foot Elevated Reverse Lunge
10 Front Foot Elevated Reverse Lunge (5 each side) @7/10 RPE
10 Front Foot Elevated Reverse Lunge (5 each side) @7.5/10 RPE
10 Front Foot Elevated Reverse Lunge (5 each side) @8/10 RPE
10 Front Foot Elevated Reverse Lunge (5 each side) @8.5/10 RPE
10 Front Foot Elevated Reverse Lunge (5 each side) @9/10 RPE
GHD Hip Extension + Copenhagen Plank
3 Sets
10 GHD Hip Extension w/10 second pause at the top of the last rep.
20 Copenhagen Plank (each side)
“Triple 3” (50 min cap)
3000m Row
300 Double Unders
3 Mile Run (4830m)
Scaled:
“Triple 2”
2000m Row
200 Double Unders
2 Mile Run
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