Thursday
1.24.19
Warm-up
Hungry Hungry Hippos warm-Up Keep this to 10 minutes to allow enough time.
Strength/Power
Bench Press
Perform 3x3 with 90% of your 1Rm, then a single AMRAP set with 80% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x3 with a near maximal weight. This will be the final week of this progression.
Conditioning
For Time:
800M Run
21-15-9 Thrusters
75-50-25 Double Unders
800M Run
(Time cap 18 Minutes)
Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allow the set of 21 to be done unbroken.