Monday
A. Every 90 sec for 6 sets complete the following building to a HEAVY single:
Power clean x 3,3,2,2,1,1
B. 3 rounds
Run 400m
12 deadlifts (165,115)
9 hang power cleans (165,115)
6 shoulder to overhead (165,115)
Masters 7:15am
A. Rowing clinic with Steve Estes
B. Row 500m; rest 90sec in straps; row 500m
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-