Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

Max cal in 60min

Hang from a pull-up bar for as long as you can x 5. Do not "dead hang". Result not in kg, but in seconds. One minute rest between "hangs".

1. GHD x10, 8, 6, 6
2. Ski 20cal x 4
3. Roll-out x 10, 8, 6, 6
4. Ski 20 cal x 4

1. 12 wallball
2. 12 cal ski
3. 12 cal row
4. 20 wallball
5. Rest

Tasaisella tahdilla koko harjoitus läpi, älä aloita liian kovaa. Saat hengästyä ja hiota kunnolla, mutta harjoituksen tarkoituksena ei ole polttaa itseään aivan loppuun.

Cracking session this morning, 5 rounds for time. 45 squats to step, run 350 yards, 30 dips, run 260 yards, 15 reverse rows, run 90 yards.

10 min AMRAP
5 pullups
10 push-ups
15 squats
With a 20# vest

Bike ride with James. 40 miles.