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Wednesday 1/10/24

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Strength Work: (20:00)
Alternate between movements:
5, 6, 8 Strict Weighted Pull Up OR Chin Up
Deadlift 3×4 @ 75-80% of 1 RM OR Build to a moderately heavy 4 (RIR 2-3)
*Pull/Chin Ups — Build to a heavy set of 5, back off for a set of 6, back off for a set of 8
METCON (20:00)
15-12-9-6-3
Deadlift (RX: 185/125) (ADV: 225/155)
Box Jump Over (RX: 24/20)
Straight Into…
40 Toes to Bar
OPTIONAL WORK:
5:00-10:00 Double Under Crossover OR Crossover Single Practice
Assault Bike Work:
5x 10/8 Cal Sprint
*Rest 1:00

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