Warm Up
Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps
A.
Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500 Meter Row
3 Snatches
RX 135 all 10 rds
4050 Max Load Successfully Lifted
Gosh dang that sucked.
Kept it at 115
Gave me about 55 seconds rest each Round. Rows were 1:45-1:50
Rx. 135×7,145,155 (1245#)
*3280# (Math Hard)
It’s hot in this garage and my hands were so sweaty. Got through it though ????
85# touch n’ go the whole time – 2550# total
No way i couldn’t go past 75# without a few seconds of “rest.” Pretty brutal after yesterday.
A. rx 95×2,115×7, 135
Is it me or the 3:00 cap is a little bit short if you have transition to do between set?
anyway no rest and very good workout! ????
Swapped double Unders for rowing, started with 50 per round then reduced to 30
Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
50-100 Double Unders (Gauge difficulty after first set) – Doublesx50, 30, 40, 30, 30, 20, 0, 30, 30, 27
3 Snatches – 65×1, 85×3, 95×6
Did a 400 m run to swap out for rowing.
95, 95, 100, 100, 105, 105, 110, 110, 110, 115
1,045 total.
A. RX, 95, 115, 115, 125, 125, 125, 125 ,125, 125,125