*Work up to a heavy double, doesn’t have to be a PR just something heavy for the day.
*Warm up sets leading up should be 10,10,4,4,2
1×10 Reps @70% of 1RM
*Should be a good heavy set of 10, focus is on speed especially for the first 6/10 reps.
20:00 AMRAP (w/partner)
100 Cal Bike
100 Air Squat
400m Farmers Carry @2×70/53lbs
*Split reps as desired. I would suggest 10s on the bike, 10-20s on the air squats and 50m on the carry