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60 LIFTING:
Every 3 minutes for 5 sets:
2 deadlift + 1 power clean + 1 front squat
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*start at a 7 rpe and build to a heavy complex with good technique.​​
​​60 WORKOUT:
2 rounds for time:
200 meter walking lunge
30 clean and jerk, 135/95 lbs (60/42.5 kg)
COMPETE WORKOUT 2:
5 sets for total time:
14/12 calorie echo bike
7/6 ring muscle up
14/12 box jump over / step down, 24 in
*rest exactly 60 seconds between sets.
COMPETE LIFTING:
Every 90 seconds for 10 supersets:
5 deadlift + 5 strict press
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*aim for a slight increase in loading over week one (08/05/24). Perform all sets at an 8 RPE.
COMPETE ACCESSORY:
Every 4 minutes for 4 supersets:
12 seated alternating top down dumbbell press
One max unbroken set of push-ups
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