55%x9 65%x7 75%x5 85%x3 95%x1+
B. Conditioning
Tabata Rowing Intervals 2 rounds Accumulate as many calories as possible in 4 minutes 20 seconds row 10 seconds legless row (legs extended)
-rest 2 minutes between efforts-
Tabata Airdyne Intervals 2 rounds Accumulate as many calories as possible in 4 minutes 20 seconds airdyne 10 seconds just arms airdyne
-rest 2 minutes between efforts-
4 separate scores
A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest
10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press