Blast Off

Thursday

Part 1: Sumo Deadlifts

Every 2:00 minutes, 5 Sets

Set 1: 7 Reps

Set 2: 6 Reps

Set 3: 5 Reps

Set 4: 4 Reps

Set 5: 3 Reps

Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

Part 2: Blast Off

For Time

600m Run

20 Hang Power Clean and Push Jerk

400m Run

20 Hang Power Clean and Push Jerk

200m Run

L1: 95/65
L2: 75/55
L3: 400/300/200, DB HPC+PJ (25/15)

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

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