Tuesday 2-1-16:

3hr 10min /am+pm

Session 1:

1. Warm-up:

75 Bar Facing Burpees For Time

= 3:10 (PR). 

2. Every 2-minutes for 10-minutes (5 sets):

4 TnG Power Clean at 75%+ (+150lbs.)

= 155x4(77.5%)-160x4-165x4-170x4-175x4(87.5%) all TnG. 

3a. 10-9-8-7-6-5-4-3-2-1 reps for time of:

Shoulder to Overhead (135lbs.)

Chest to Bar Pull-ups

Box Jumps (24") 

= 6:45

Everything unbroken!

Transition times non-existent.

3b. In the five minutes directly following 3a, establish a 5-RM Shoulder to Overhead from a rack:

= 180lbs x5 reps.

(Total time 3a & 3b 11:45)

All split jerks. 

4. 3 rounds:

30 Double Unders

15 Hang Power Cleans (145lbs.)

30 Double Unders

Rest 60 Seconds 

= 1:30, 1:36, 1:37.

Total time 6:43.

Double unders unbroken.

Hang cleans 5-5-5 / 6-5-2-2 / 6-4-3-2.

+10-minutes of Assault Bike at easy pace.

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Session 2:

5. 20-minute amrap:

3 Calories on the Assault Bike

3 Toes To Bar

6 Calories on the Assault Bike

6 Toes to Bar

9 Calories on the Assault Bike

9 Toes to Bar

12,12,15,15,18,18,21,21....And so on.

= Completed round of 30's + 16 reps. 

(181 cals on assault bike + 165 toes to bar).

Assault bike at 375-500 watts all 20 minutes.

Toes to bar unbroken through 15's, then 13-5 on 18's, then amrap and make up whatever's left. Smallest set was 10 reps.

+3-minutes of hip flexor stretch per side.