Tuesday

May 31st, 2016

4hrs

1. Rowing For Max Meters:

5min, 4min, 3min, 2min, 1min Row

Rest 1/2 of working time 

(Total time 22min) 

= 1439 meters, 1151 meters  865 meters, 576 meters, 302 meters.

Total 4333 meters.

Avg. pace 1:43.8. 

2. Every :90 Seconds for 10 Sets:

Sets 1-5: 1 Power Snatch AHAP

Sets 6-10: 1 Squat Snatch AHAP

PS: 125-130-135-140-145 (tie PR PS).

SS: 135-145-155-155-155 (up to 95%). 

3. 5 Rounds for time of:

5 Squat Snatch (145lbs.)

Run 400 Meters

= 14:46.

Snatches singles AFAP (1:05-1:15/5 reps).

Running 1:28-1:34/400 meters. 

2:57/round x5 rounds. 

4. 3 Rounds for time:

100 Yard Yoke Carry (300lbs.)

100 Yard Sled Push (255lbs.)

= 13:49.

Yoke carries 50yd-50yd x3 rounds.

Sled push 50yd-25yd-25yd x2 rounds, 50yd-50yd x1 round. 

4:36/round x3 rounds

5. Snatch Deadlift; 5x5 AHAP, New set every 2 minutes: 

= 175x5-205x5-225x5-225x5-225x5. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.