Wednesday October 27, 2021

3 Waves of: 

3 Sets of: 

1 Power Clean

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

Rest 1:00 between Sets.

Rest 3:00 between Waves. 

(135-155-175, 195-215-225, 235-245-255)

Then: 

5 Sets of: 

5 Strict HSPU

15 Empty Barbell Strict Press

30-second Empty Barbell Overhead Hold

15 Empty Barbell Push Press

5 Kipping HSPU

Rest 2:00 between Sets. 

Then:

3000-m Assault Runner as:

6 Sets of:

300-m @ Moderate (mid-1000's)

100-m @ Easy (mid-high 800's)

100-m @ Fast (high 1200's-mid 1300's)

(15:35)