Warm-Up:
:45/:45 Banded Front Rack Stretch
15/15 Banded Archer From Squat
-then-
For Quality:
3 Rounds
:30 Jump Rope
4 Front Squats
2 Push Press + 2 Push Jerk + 2 Split Jerk
6/6 Single Arm Ring Rows
Clean and Jerk
Take 15 minutes to Establish a 1RM
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt
"Dauntless"
11:00 AMRAP
5 Strict Pull-Ups
9 Goblet Squats
35 Double Unders
Load: 32/24kg
L2: Banded Strict Pull-Ups, KB: 24/16kg, 50 single Unders
L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders
Goal: 8+ Rounds
Stimulus: Muscular Stamina / Classic Triplet
RPE: 7/10
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories
For Quality
4 Sets
:15/:15 Single Leg Wall Sit
6/6 Stagger Stance RDLs, Moderate Load
:15/:15 Single Leg Hip Thrust Hold, Moderate Load
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