Tue Nov 28 "Flash Flood"

Move

1) Strict Press: Build to technical set of 5

2) Front Squats: Build to technical set of 5

3) 10 Min AMRAP:

12/10 Cal Bike
10 Dumbbell Thrusters

Train

1) Strict Press: 5-5-10-10-Max Reps
@ 55-63-68-68-68%

2) Front Squats: 3 x 5 @ 78%+ (building)

3) “Flash Flood”

2 Rounds (10 Min Cap):
400m Run (or 24/20 Cal Bike)
21 Thrusters @ 95/65

Stimulus

1) On your last set of strict presses, do as many reps as you can to failure

2) Build to 78% and then do 3 sets at and above this weight

3) This is fast - if it’s dry outside you can run, otherwise work hard on the bike and aim to do thrusters in 1-3 sets