Monday

March 14th, 2016

2hr 50min

1a. Warm-up

3 rounds for time of:

15 Calorie Assault Bike

10 Box Jump Overs (24")

5 Pull-ups

= 4:04.

1b. 1 Round for time:

10 Power Snatches (75lbs.)

3 Bar Muscle Ups

*Break the Snatches up 6+4 to see how long it takes.

= :39 seconds.

2. "16.3"

7-minute amrap:

10 Power Snatches (75lbs.)

3 Bar Muscle Ups 

Today: 105 reps. 

Friday: 110 reps.

My score: 110 reps (8 rounds + 6 snatches).

3. Squat Clean; 5x3 at 80%+:

= 135-155-165-175 x PC+SC.

185x3-185x3-185x3-185x3-185x3.

(5x3 squat clean at 83% across every 2min).

4. 4 rounds of 3:00 on / :90 off: 

30 Double Unders

10 Kettlebell Deadlifts (2x 70lb KB's)

(Total time 16:30)

= 

5 rounds + 6 reps.

5 rounds + 11 reps.

5 rounds + 5 reps.

5 rounds + 5 reps.

(627 double unders and 200 KB deads). 

Double unders maybe 2 trip ups, otherwise all unbroken.

KB deads fast and unbroken.

Crushed this and took out my aggression!! Made it hurt!!! Legs were on fire!!

5. Cool down/Flush:

10-minutes of Assault Bike at easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.