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.

4 min Tabata
DB Hang Squat Clean
1 min Rest
4 min Tabata
Toes to Bar
1 min Rest
4 min Tabata
DB Squat Clean

Invictus May 20 2014

Invictus May 19 2014

Power clean 1 RM

Back Squats 3-225 3-225 3-235 3-235 3-245

Then,

5 rounds

5 KB Snatch w/ R arm 1.5p

5 Overhead squats w/ KB R arm 1p

5 KB Snatch w/ L arm 1.5p

5 Overhead squats w/ KB L arm 1p

200m sprint

Felt good throughout the entire workout actually. The Snatches went fine but def had to do 1p on the OHS, they were difficult to control my balance and get the right depth.

7 minute AMRAP:

-Burpees

Back Squats 3-3-3-3-3

Then,

5 rounds

5 KB Snatch w/ R arm 1.5/1p

5 Overhead squats w/ KB R arm

5 KB Snatch w/ L arm

5 Overhead squats w/ KB L arm

200m sprint

Modded to 1p OHS, those things are tough.

Weighted pull-up - Broad jump

Workout
- Weighted pull-up 5-5-5-5-5 reps
- Broad jump 3-3-3-3-3 reps

Notes
- Establish a max broad jump during your warm-up.
- Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

20min AMRAP
5 Power Clean (185#)
10 TTB
15 Wall Ball (20#)

6rds + 5 PC