Warm-up

Echo Bike Conditioning

30s Work, 30s Rest x 12 Rounds at higher intensity than last week

Strength/Skill

12 Sets for Time:
40% of Max Strict HSPU

Work

“Chest Hair”

For Time:
25 Thrusters/Front Squats @ 95/65
400m Run / 500m Row
25 CTB Pull-Ups
400m Run / 500m Row
25 Thrusters/Front Squats @ 95/65

CompTrain

On the 2:00 x 6 Sets:
3 Thrusters/Front Squats (from the ground)

Set #1 - 60% of 1RM Clean and Jerk
Set #2 - 64%
Set #3 - 68%
Sets #4+5+6 - Build to a Heavy Set of 3

“Chest Hair”

Join class for bike conditioning + HSPU volume