Wednesday 

April 13th, 2016

Body weight: 146 lbs.

3hr 20min

1. 4 Rounds for time of:

Run 400 Meters

100 Double Unders 

= 10:41.

Runs 1:25-1:35/400 meters. 

Double unders two trip ups. 

2:40/round x4 rounds. 

2. Squat Clean; 5x3 at 80%+, New set every 2 minutes: 

= 135x6-155x3-165x3-175x2.

185x3-185x3-195x3-195x3-200x3.

(82.5-90%)

3. AMRAP 8 Minutes of:

2 Alternating Dumbbell Snatches (70lbs.)

10 Chest to Bar Pull-ups 

4 Alternating Dumbbell Snatches 

10 Chest to Bar Pull-ups 

6 Alternating Dumbbell Snatches

10 Chest to Bar Pull-ups 

8 Alternating Dumbbell Snatches

10 Chest to Bar Pull-ups 

And so on...

= 7 Rounds + 6 Reps (6/16 DB Snatches).

DB snatches singles AFAP.

CTB pull-ups unbroken x2 rounds / 6-4 x5 rounds. 

4. 3 Rounds for time of:

Row 600 Meters

10 Man Makers (Two 45lb DB's)

Rest :90 Seconds b/t Rounds

= 4:20, 4:29, 4:27.

Total time 16:16.

Row at 1:44.1, 1:44.4, 1:43.4 avg/500m pace.

Man makers ~2:00/10 reps.

5. Bench Press; 5x5 at 90% of 5 Rep Max, New set every 2 minutes:

= 95x6-115x4.

135x5-135x5-135x5-135x5-135x5. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.