Athlete Program – Tuesday

Part A
E90S for 9:00
5 Tempo Strict Press @ 50 - 60%
* Tempo = 116X
* Each set should take you no less than 44 seconds to complete - so roughly 1:1 rest

Part B
AMRAP 20:00
20 Wall Ball @ 9/6
20 KB Swing @ 24/16kg
* C-A-R-D-I-O

Part C
- 1 RFR -
1:00 Max Distance Row
- Rest 1:30 Then -
E2:30 for 7:30
'X' Meter Row
* So your first minute will be a MAX EFFORT - do not sandbag this....
* You must then complete the same number of meters in your next 3 rounds then rest the remaining time
* Score = your meters hit in the first 1:00

Part D
TABATA 8:00
- Min 1 - 4 -
Int 1) ME Strict T2B
Int 2) ME Double KB Deadlift @ heavy
- Min 5 - 8 -
Int 1) ME T2B
Int 2) KB Deadlift Hold @ heavy
* Core and Grip Finisher - This will catch up with your grip really quickly
* Don't worry about scoring but focus on working for the full 0:20