AM
General Prep
EMOM for 20min
Min-1 – 60sec Choice Erg @ smooth pace
MIn-2 – 60sec Locomotion / Animal Walks
Min-3 – 60sec Squat Based Movement (Squat / Goblet / Deck Squat / OHS / etc)
Min-4 – 60sec Press Based Movement (Push-up / HS / HSW / DB Press / etc)
Min-5 – 60sec Flexion Based Movement (KB Swing / TTB / L-sit / GHD sit-up or ext)
*just flow through this to get yourself into the swing of training
+
Stimulative WL
A. EMOM for 6-8min
-3 Tall Box Jumps From Seated + 1 Split Jerk (building starting @ 155#, target finish ~225-245# based on feel)
B. EMOM for 6-8min
-3 Max Height WB + 1 Squat Snatch (building starting @ 135, target finsih ~185-205# based on feel)
Build to 205#
+
Push / Squat Support
A1. Strict HSPU – 2-3 x AMRAP-2; rest 30sec
31-23-21
A2. Pistol / Pistol Progression – 2-3 x 16-20 reps; rest 3min active on choice erg
*pistol volume can be distributed between assistance work or full pistols based on how you feel
