Monday, 1/28/19 "Bergeron Beep Test"

In 10 min, build to a Heavy Thruster

Then

EMOM for as long as possible:

7 Thrusters 75/55

7 Pull ups

7 Burpees

*Minimum work requirement is 8 rounds. Scale as needed.*

If EMOM is not possible, 8 rounds for time.


Extra Credit 1/28:

Day 1: (Gymnastics)

Max weighted strict pull up (ask coach for belt)

Max weighted strict ring dip (ask coach for belt)

Day 2: (Weightlifting)

With a running clock:

0:00-2:00 - 5 Back squat

2:00-4:00 - 4 Back squat

4:00-6:00 - 3 Back squat

6:00-8:00 - 2 Back squat

8:00-10:00 - 1 Back squat

*Build weights throughout*

Day 3: (Midline)

4 RFT:

500m/400m row

20 GHD