BUILD CYCLE WEEK 11

WARM UP

PUSH JERKS

6 sets of 2-3 reps @ 78-88% of 1RM on 2:30

“Open Workout 22.3”

For Time: Time Cap 12 mins

• 21 Pull Ups
• 42 Double Unders
• 21 Thrusters @ 95/65
• 18 Chest-to-bar Pull-Ups
• 36 Double Unders
• 18 Thrusters @ 115/75
• 15 Bar Muscle-Ups
• 30 Double Unders
• 15 Thrusters @ 135/85

*****Additional Work*****

Power Clean (before)

8 unbroken sets of 3 reps @ 65% of 1RM for Time

Medball GHD + Lunge

12 min time cap

30-20-10

• medicine ball GHD sit ups (20/14)
• barbell front rack lunge *distance in yards (135/85)

Row Interval

Part 1: Max calories in 5 mins

rest 5 mins

Part 2: For Time, Row amount of calories completed in part 1