A1. Strict Supinated PU 5 x 4-5 @ 21×2 no rest
A2. DB BP 5 x 8 @ 31×1 rest 1-2 min
8/5 cals AB (assault bikes only)
10-15 sec Hold w/ chin over the bar (control the descent after the hold is over)
rest as needed
A. Clean 50%x3,60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2 sets of 1 (next week is a deload)
EMOM for 20 min
1 min 12 Thruster 95/75**
2 min 8/12 T2b**
3 min 10 BF Burpee**
4 min 10 Cal Row
** The goal here is to complete more total reps for each movement than you did the prevoius week with the AMRAP on Thursday. Please make the necessary adjustments. You may adjust the cal row if needed as well. The cal row is there just to keep the HR up so that breathing is challenging.
**Please let me know if you do not understand what we are trying to accomplish with this session.