A.
10 Minutes to establish a Front Squat Max
*taken from the ground
B.
4 set, for times of:
5 Hang Cleans (135lbs/95lbs)
10 Bar Over Burpees
-rest 90 seconds
C.
Every 4 minutes, for 20 minutes (5 sets)
400m Run
15 Double KB Swings (55lbs/35lbs)
5 KB Thrusters
A: 135/ 185/ 205/ 225/ 250/ 275/ 285
ReplyDelete* Wasn't feeling too strong today so I'm glad I could match my PR.
B: 24/ 22/ 21/ 22 sec
* Stuck with a Grid style hang clean which is effective when shooting for speed cycling. Felt like my bar over burpees were as fast as they could be. My hands were literally hitting the ground before my feet as I went over the bar.
C: 2:35/ 2:50/ 2:57/ 3:03/ 3:02
* This was freakin spicy... Stayed pretty consistent with my runs with my first couple coming in around 1:35 before I purposely slowed down a bit to 1:44 for the last 3 in order to walk directly to the kb swings and get started... Hit all 15 swings unbroken on the first round but realized that might be a tough strategy to keep up after that, so I switched to 9/6 , 6/5/4, 6/5/4, 9/6 on the other 4 sets with about 10-15 sec in between... Thrusters all unbroken, thankfully there was only 5 of them lol.