Tuesday

June 7th, 2016

4hrs

1. For time:

150 Calorie Assault Bike

2k Row

1.5 Mile Run

= 26:57. 

Assault bike 8:39/150cals. 

Row 7:43.5/2k.

Run 10:27/1.5mi. 

2. Every 2 Minutes for 8 Rounds:

2 Snatches at 80%+ (TnG) 

= 95x5-115x3-125x2.

2 Sets at 135lbs.

3 Sets at 145lbs.

2 Sets at 150lbs.

1 Set at 155lbs. 

3. 5 Rounds for time of: 

50 Double Unders

7 Squat Snatches (135lbs.) 

= 10:14. 

4. 5 Rounds for time of:

14 Box Jump Overs (24") 

7 Muscle Ups 

= 5:56. 

5. Snatch Deadlift; 5x5 at last week's heaviest load, New set every 2:00: 

= 135x5-185x5-205x3.

225x5-225x5-225x5-225x5-225x5. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.