90 secs/side Front Rack Banded Distraction
Then complete 2 sets of:
8/side Spider Walk
10 Banded Goblet Squats (T33X1)
10 PVC Prone Shoulder Extension to Press
Then complete 3 sets of:
5 Muscle Cleans building weight through the sets
Metcon
Every 30 secs x 5 mins:
1 Seated to Box Jump
Build in height or stick with tough but acheivable height
Metcon (3 Rounds for reps)
Complete 3 set of:
AMRAP x 4 mins:
3 Power Cleans
6 Push Ups
9 Air Squats
Rest 2 mins between sets
Rx:
1st set - 115/80
2nd set - 135/95
3rd set 185/125
Level 1:
1st set - 95/65
2nd set - 135/95
3rd set - 155/105
Level 2:
1st set - 75/55
2nd set - 95/65
3rd set - 115/80
Push Press (Every 2 mins x 12 mins: TnG 3-3-3-2-2-2)
Build to your best 3 rep and 2 rep for the day
Push Press (Weight)
Push Press (Every 2 mins x 6 mins: 10 reps)
All at 65-70% of your best 2 rep of the day
Metcon
Optional Extra Work
AMRAP x 10 mins:
1 Legless Rope Climbs
3/side DB Snatches (heavy)
50ft HS Walk / 3 Wall Walks
10 min Row
30 secs at your average pace from Monday
Rest 30 secs
(On this one find the "intensity pace" you can sustain while keeping your FTP (Functional Threshold Power).