Saturday

April 23rd, 2016

Bodyweight 145 lbs. 

3hr 25min

1. 4 Rounds for time of: 

30 Calorie Assault Bike

30 Calorie Row

= 13:59.

Assault bike at 345-500 watts (1:30-2:00/30 cals). 

Row at 1300-1500cal/hr pace (1:18-1:25/30 cals). 

3:29/round x4 rounds. 

2. Power Clean + Push Jerk; 6x2 at 80%+, New set every 2 minutes: 

= 135x4-155x3.

165x2-170x2-175x2-180x2-185x2-175x2, New set every 2 minutes. 

(82.5-92.5% of 1 rep max power clean) 

3. 3 Rounds for time of:

10 Clean and Jerks (155lbs.)

15 GHD Sit-ups 

75 Double Unders

15 GHD Sit-ups 

= 10:43. 

Clean and jerks 1:00-1:12/10 reps.

GHD sit-ups fast and unbroken.

Double unders fast and unbroken. 

3:34/round x3 rounds.

4. AMRAP 10 Minutes of:

10 Back Rack Walking Lunges (145lbs.)

10 Burpees Over the Barbell 

= 8 Full Rounds.

Back rack walking lunges unbroken. 

Burpees over the barbell AFAP. 

1:15/round x8 rounds. 

5. For time:

10-9-8-7-6-5-4-3-2-1 Reps of,

Unbroken Strict Pull-ups 

= 3:53.

55 reps of strict pull-ups. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.