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