Ready for that 2K time trial at the end of the week

Monday
Complete A2 after each set of Front Squats building to your max, pus a set after your set of -10%, after 5 sets of pulling, stop.
A1. Front Squat – Heavy triple, 10% x Max Effort
A2. Choose One:
Tempo Strict Chest to Bar Chin-Ups – 3-7; 4 sec eccentric on each rep
Tempo Strict Chin-Ups – 3-7; 4 sec eccentric on each rep
Negative Chin-Ups – 2 reps, 4 sec eccentric
Modified Chin-Up – 3-5

B.”The A-Team”
AMRAP 12
10 TTB
5 Wall Climbs
50 Dubs or 100 singles

C. Extra
Hollow Rock – Tabata
Powell Raises – 10-10-10

Tuesday
A. Every 1:30 for 7 sets – 1 Power Clean + 1 Hang Power Clean

B. “21 Jump Street”
30 Deadlifts@225/155
60 Wall Balls@30/20
30 Hang Power Cleans@135/95
30 Box Jump Overs@24/20

C. Extra
Single Leg Deadlift – 8-10 x 4
Banded Trunk Twist – 10-10-10-10

Wednesday
Every 6 min for 7
10 Slam Balls@40/20
15 Burpees
Row 250 Meters

Rounds should not take longer than 3 min. Decrease volume if needed.

Thursday
A. Tempo Overhead Squat – 2-2-2-2-2, rest 1:30, 6 sec eccentric, 5 sec pause at bottom, 60-65% of snatch to start

B. “Growing Pains”
21-15-9
DB Snatch@50/35
HSPU

C. Extra
Suitcase Hold – :60 sec x 3
Overhead Hold – :30 sec x 3, look at last week for your numbers and try to go heavier

Friday
A1. Back Squat– 10-10-10@65-70%, heavier than last week if you can
A2. Choose One:
A1. Muscle-Up: AMRAP :90 sec, rest :60 sec, AMRAP :60 sec, rest :30 sec, AMRAP :30 sec
A2. 3 Sets: 6 Elevated Ring Rows, 3-5 Ring Dips or Stationary Dips, 3-5 Transitions
A3. 3 Sets: 8 Ring Rows, 8 Push-Ups, Top of the dip hold, :30 sec

B. “Row”
2K TT

C. Extra
Bat Wings – 10-10-10
Tempo Split Squat – 8-8-8-8; 4 sec eccentric, 2 sec pause at top