FRIDAY

Warm-Up

2 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

--

2 Sets

:30 Jump Rope Practice

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

Strength Test

Take 15:00 to Establish

Front Squat 1RM

Ideal build

5 Reps @ 50-60%

3 reps @ 65-70%

2 Reps @ 75%

1 Rep @ 80% and continue to build until 1RM

Conditioning

Fitness

5 Rounds for Time

9 Thrusters

45 Single Under’s

Straight into

20 Burpee Bar Hops

Performance

5 Rounds for Time

9 Thrusters

35 Double Under’s

Straight into

30 Burpee Bar Hops

Load: 42.5/30kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: 7:00-11:00

Time Cap: 15:00

Score: Time

RPE: 9/10

Primary Objective: Manage Your Double Under’s

Secondary Objective: Unbroken Thrusters

Optional Accessories 

3 Sets, As Superset

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

Rest needed b/s