Saturday

June 11th, 2016

4hrs

1. For time: 

Assault Bike 300 Calories

= 18:32. 

2. EMOM for 6 Minutes:

5 Push Jerks at 165lbs (80%) (from the floor)

= 115x10-135x5-155x3.

165x5-165x5-165x5-165x5-165x5-165x5 EMOM & from the floor. 

3. 3 Rounds for time of:

10 Power Snatch (135lbs.)

25 Calorie Ski Erg

= 11:38. 

4. 5 Rounds for time of: 

10 Strict HSPU to 4" Deficit

20 GHD Sit-ups 

40 Double Unders 

= 9:17. 

5. 3 Sets of:

20 Box Step Ups w/ Dumbbells (10/leg)

Rest 2-3 Minutes b/t Sets

= 45lb DB's x20, 45lb DB's x20, 45lb DB's x20. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.