2 January

Training (2p)

A. Every 3m For 12m
14 Cal Bike
6 Strict HSPU
8 OHS (135)
*Complete

B. FOR TOTAL TIME:
"MOONSHINE" 0:00 - 3:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (155/95) 3:00 - 6:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (135/85) 6:00 - 9:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (115/65) 9:00 - 12:00 1 ROUND 26/16 CAL ROW 14/10 HAND-RELEASE PUSHUPS 10 PUSH JERKS (95/65)

*10:17

*Final Row (45s) 1. ATHLETES MUST COMPLETE EACH ROUND WITHIN THE 3M WINDOW. 2. THEY CAN CHANGE WEIGHTS FOR THE NEXT ROUND INSIDE THE NEXT WINDOW BUT MUST COMPLETE THE WORK BEFORE NEXT 3M WINDOW ENDS. 3. SCORE FOR THE WORKOUT IS THE TIME ON CLOCK WHEN 4TH ROUND IS COMPLETED. Week 1 Bench Progression Cycle

1RM Used For Progression (335#)

70% Max Reps - 235x16

-5% Max Reps - 225x16

-5% Max Reps -210x16

B. Accessory

Pin Sticking Point Holds

5 Reps for 4 Seconds Each

C. Week 2 Bench Numbers will be:

245

235

220