• 2 Interval of:
Assault Bike 25:00 @ 105-110% MEP
5:00 rest between interval
MEP = Kcal pace/min sui 30:00 @ max Kcal. Se nel test dei 30:00 @ max Kcal hai fatto 300 Kcal,
il tuo MEP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

THURSDAY 4th April 2018

CLEAN AND JERK

1-1-1-1-1

Warm up and build to a heavy single Clean and Jerk. If you’re feeling good then go for a new 1RM, otherwise get as close to 90% as you can and try to make a few reps there.

Post loads to comments.

---

20 Minutes Not for Rounds:
270m Jog
4 Length Low Bear Crawl
5 Strict Chin-Ups

Keep the runs and crawls at a maintainable pace and aim to just keep moving. Use bands or add weight to the Chin-Ups as appropriate.

Post work to comments.

4 RFT
30 DU
10m walking lunges 22,5 kg farmer carry
10 hspu
10m walking lunges 22,5 kg farmer carry

Skills
5 Rounds, Not for Time:
3 Legless Rope Climbs
50′ Handstand Walk

5 sets
10 banded Scapular retractions https://vimeo.com/175147428
35 Arch rocks
https://vimeo.com/175175757

** 2 stations***
10 sets
2 Strict Ring muscle-ups https://vimeo.com/162485846
Second station: 3 Chin-ups at 35% of 1RM (Supinated grip)
https://vimeo.com/175741058

15-25 reps accumulated of:
Strict Ring Muscle Ups (5-10’’ eccentric)

Strength / Skill:
3x5 Back Squat

WOD - 7Min AMRAP:
- 7 Wall Ball (20#,14#)
- 7 T2B
- 7 Burpees

Post-WOD:
- Tabata Row for total meters rowed

5 rounds + 14 reps. 771 total meters. Started to crater round 3 :) wanted 800+, so have goal for next time!

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

10 min emom

2 squat snatch @ 82.5%