Tuesday, March 19, 2019

Prep
3 Rounds
8 Box Jump Overs
200 Meter Run
8 Light Goblet Squats

Strength
Back Squat
2 x 8 Reps @ 65%
1 x 6 Reps @ 68%
1 x 6 Reps @ 70%

Conditioning*
24-30 Strict Presses
50′ Front Rack Walk
Max Strict Presses
(65/45)
-into-
3 Minute SkiErg
-into-
20-26 Push Presses
50′ Front Rack Walk
Max Push Presses
(95/65)
-into-
3 Minute SkiErg
-into-
16-22 Push Jerks
50′ Front Rack Walk
Max Push Jerks
(135/95)
-into-
3 Minute SkiErg

*Move at a constant and steady pace through this workouts. The primary goal is not to finish as quickly as possible. Instead, try to minimize rest time and keep your heart rate low. This workout is relatively long. What would your pace be if you had to do a 40-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to.

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