Monday, July, 22, 2019
A. Squat clean x 1 every 20 sec x 5 min @ 65-70%
B. Every 2 min x 3 sets perform PC x 3.3.3; rest 15 sec; start @ 65% and build
C. For time:
600m run
30 deadlifts 185,125
30 burpees
30 box jumps 24,20
600m run
A. Squat clean x 1 every 20 sec x 5 min @ 65-70%
B. Every 2 min x 3 sets perform PC x 3.3.3; rest 15 sec; start @ 65% and build
C. For time:
600m run
30 deadlifts 185,125
30 burpees
30 box jumps 24,20
600m run
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-