𝟯 𝘀𝗲𝘁𝘀 𝗼𝗳:
𝗘𝗠𝗢𝗠 𝟭𝟮 𝗺𝗶𝗻:
1, X Cal Bike Erg
2, X Cal Ski Erg
3, X Cal Row

• 2 min rest between sets

𝗣𝘂𝗿𝗽𝗼𝘀𝗲:
Treshhold training where you should keep youre HR around 85-90%. If you dont have a HR monitor you should hit a tempo where you go hard but which is still repeatable for several more rounds.

You can have different numbers on the different ergs. But the goal is that you have the same calories on a maschine for all three sets.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

With a barbell loaded to 50% of your Max Deadlift:
15 Cleans for time
12 Cleans for time
9 Cleans for time
Rest as long as you need in between sets of cleans

3*Push Press - 2*Push Jerk 1*Split Jerk

AM: 45 min
3 min run/1 min walk
HR 136/164
6.65 km
6.49 min/km

PM: 100 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 13x2
- MU x32

2.Weightlifting
Clean + push jerk + split jerk
Go every 90 s. x 8

Invictus May 20 2014

5 rds: 5 deadlifts (225/145 lbs), 10 Over the Bar Burpees

3 Rds
50 Box Jumps 24"
7 Hammy Jammy's

1 Hammy Jamm = 7 Deadlifts (185#) & 5 Pull-ups

4,4 km

Back Squat
3x3 (85%)
2x2 (87%)