FITNESS
A. E90s for 6 sets:
3 push presses
Training notes:
•Start moderate and build as able. No misses.
•Take from the rack.
Record weight.
B. 2 sets:
1 min assault bike/row @ high effort
1 min AMRAP: single-arm DB hang clean & jerks, alternating (moderate)
-Rest 2 min
1 min assault bike/row @ high effort
1 min AMRAP reverse lunges, alternating
-Rest 2 min
Training notes:
•Pace intelligently.
•Shoot for unbroken sets on clean & jerks and reverse lunges.
Record time.
PERFORMANCE
A. E90s for 6 sets:
Push press + Push jerk + Split jerk
Training notes:
•Start moderate and build as able. No misses.
•Take from the rack.
Record weight.
B. 2 sets:
1 min assault bike/row @ high effort
1 min AMRAP: 2 strict handstand push-ups + 2 kipping handstand push-ups
-Rest 2 min
1 min assault bike/row @ high effort
1 min AMRAP double-unders
-Rest 2 min
Training notes:
•Pace intelligently – avoid a large drop off in bike pace or handstand push-ups completed.
•Handstand push-up complex must be unbroken.
•Reduce reps on complex as necessary to have a realistic chance at getting a few sets in.
Record average pace and reps completed per round.
