Meanwhile in San Antonio….
Frank is still stronger than all of us.
Cycle 4 Test Week Day 4
1. Lift
7RM Touch and go power clean
Tis the season. The lines between strength and conditioning need to be blurred. KTB.
2. Primer
AMRAP 3 minutes
5 Hang power clean 115/75lbs
5 Lateral bar burpees
Primers are meant to be done roughly 10 minutes prior to a workout with high metabolic demand. Blaze through it, let your heart rate settle back down, then hit the met-con.
3. Interval
Every 3 minutes until failure:
15 Calorie row
15 Thrusters 95/65lbs
15 CTB pull-ups
Rest remainder
4. Bitch Work
100 Assault Bike calories for time
Make sure this is the last piece of the day. Empty the tank.
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