Saturday 

March 19th, 2016

2hr 40min

1. Warm-up

A. 3 rounds:

:30 seconds of handstand hold 

:30 seconds of rest

= Complete w/ voodoo floss.

B. 7-minutes at 80% effort:

Row 200 Meters 

15 Thrusters (45lbs.)

10 Box Jumps (24")

= 4 rounds even. 

2. Split Jerk; 4x2 at moderate-heavy-moderate load:

= 135x4-155x3-175x2.

185x2-195x2-205x2-200x2. 

3. 8-minute amrap:

5 Squat Cleans (185lbs.)

10 Box Jump Overs (24")

= 4 rounds + 3 reps.

Squat cleans all singles (83% of 1RM).

Box jump overs fast and unbroken.

This felt like 8 minutes of squat cleans at 185lbs!! So painful!!

4. 4 rounds for time:

25 Calorie Assault Bike

Run 400 Meters

Rest 2 minutes b/t rounds 

= 2:43, 2:43, 2:40, 2:39.

Total time 16:45.

Assault bike all at 450-600 watts.

Running all at 1:15-1:20/400m. 

Stoked on this!! I put out and then stayed tough throughout all 4 sets!! I think I blacked out on the last set. 

5. Cool down/Flush:

10-minutes of Assault Bike at easy pace.

3-minutes of hip flexor stretch per leg. 

= Complete & complete.