4 sets for total time
Run 400m
15 push press @ 95#/65#
15 box-jumps 24"/20"
15 hang squat cleans @ 95#/65#
Row 500m or Bike 25/18 cals
rest walk exactly 2:00 btw sets
sets 1 and 3 work down the list
sets 2 and 4 work up the list
Extra Credit:
12 DB lateral raises
12 DB frontal raises
12 DB overhead tricep extensions
x3 sets
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-