Total 105 min

A.
Every 2 minutes, for 16 minutes (8 sets): > Every 90 sec, for 9 minutes (6 sets for warm up)
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.
15, 25, 25, 30, 35, 35

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
62.5 kg

D.
Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs) = 65 kg > skaalattu 50kg
20 Chest-to-Bar Pull-Ups > skaalattu 15
Rest 4 minutes
Results: 5.53, 5.55, 6.01, 5.29 = 35.20 :)
Avg/max HR 162/186

E.
1000m row