Tuesday - Strength Week 2

15m - Dynamics

The format - 25m to complete:

7 sets each day:

Set 1 - 5 reps at 78%, 5 strict pull ups

Set 2 - 3 reps at 82.5%, 5 strict dips

Set 3 - 1 rep at 92%, 5 strict pull ups

Set 4 - 1 rep at 92%, 5 strict dips

Set 5 - 1 rep at 92%, 5 strict pull ups

Set 6 - 3 reps at 82.5%, 5 strict dips

Set 7 - 5 reps at 78%, 5 strict pull ups

*Add weight to the gymnastics if possible.

*It should only take 2-3 sets to reach 75% of your 1RM for your first working set, so each day athletes will have 20-25 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.

MetCon - 6m amrap:

4 Thrusters 95/65

5 Bar Facing Burpees