7 September

 Training Session (130p)

A. Air Bike Conditioning

3m Easy - 10 Sec Sprint For Max Watts

*1666 Watts

B. Take 75% of Part A Watts and complete:

10 Seconds Sprint Holding 75% (1250)

Slow Spin x 60 Seconds, x15 Sets

*Complete...Brutal

C. 21m AMRAP:

100 Superman Push-Ups

EMOM Complete 2 Bench @ 80% Max

W/Remaining Time: 

Complete: 

10 Reps @ 80% (265)

12 Reps @ 75% (250)

14 Reps @ 70% (235)

16 Reps @ 65% (225)

18 Reps @ 60% (205)

*Completed 30 Reps (8/14)

D. Tested 2 Rounds of Wednesday Workout

2m Work - 1m Rest

150m Ski

6 SA Devils Press (50)

Max Clean and Jerks @ 185#

*Continue Until 20 Reps Completed

*5/6 Reps.