DAY 2 - Winter Cycle - TEST WEEK
Warm-up:
3 Rounds
:30 Plate Hold Overhead
10 Plate Clean and Jerks 45/25lbs
10 Overhead Walking Lunges with the plate overhead
Strength:
5RM Back Squat
Lite= 5x5 heavy goblet squats. 150m row btw sets.
Conditioning:
5 Rounds
1 Rope Climbs
15 Shoulder to OH 135/95lbs
Scaled/Lite: 5 CTB pull-ups or any version of pull-up. Use DBs for Lite.
Extra Work:
AMRAP 20 Minutes Max Distance in Assault Bike
