Session 1: Engine
30 Minute Row / Bike
30s @85% / 30s @55%
- The AB monitors aren't currently turning on. Since not being able to read the monitor could be a mind game for many, you have the option to row instead.
Session 2: Weightlifting
A. Power Clean: Heavy Double in 10 Minutes (15s time cap per set)
Then, 3 x 2 @ 90% of today's heavy double
B. Snatch RDL + On Toe Shrug 4 x 3+3 @ Working Weight
C. Front Squat 3 x 3 @ 95% (of Wk1 Pause FS Triple)
Session 1 or 2: Gymnastics
D. L-Hang 3 x 20-25s (supinated OR pronated grip, rest 75s)
E. Unbroken Kipping T2B for time: 10-10-10-10-10-10-10
- If you didn't do 20+ UB t2b during test week, scale to clusters of 6 or 7.