For time, 50-40-30-20-10 reps of:

• walking lunges
• lying leg raises

Máx reps in 1 minute:
- Sit Ups.
- Air Squats.
- Push Ups.
- Box Jumps.
- Pull Ups.
- Double Unders.

1. Power Clean Primer
   Build to Moderate 3-Position Pausing Power Clean

2. Power Clean
   Build to 10 Rep Max

3. “Jump City”
   For Time:
   1 Round:
   800 Meter Run
   80 Double Unders
   21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

3 x Hang Power Clean
9 x Step down Box Jump
15 x Kettlebell Swing
90sec. Break
5 Rounds, For Quality

Friday 11th May 2018

Endurance:

Death by 2 Calories Row

Death by 2 Calories AB

Death by 2 Calories Ski erg

Minute 1:2 cals minute 2:4 minute 3:6 ...... until failure . Add 2 cals every minute until failure.

Rest 5 mins between row/ski and bike

6 Rounds for time:
Run 100m
10 Burpees
Rest 60s
10 Burpees
Run 100m
Rest 60s

Both partners are working at the same time. One begins on the run, the other on the burpees. Whoever finishes first waits for their partner to high 5 them before they switch. Once both of you have both run and performed the burpees, you rest for 60s. Change the order of who starts on what and go again. That is 1 round, you do 5.

Post times to comments...

Resisted Nasal Breathing - 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

For Time:
Row 1000 m
Double DB Thrusters (2X22.5/15Kg) 30 reps
Legless Rope Climb (5 m) 5 reps

• 20 Min of:
Assault Bike @ 60-70% MHR
6 Interval of:
Assault Bike 20’’ @ max effort
40’’ @ very easy pace
+ 4 Min of: Assault Bike @ 60-70% MHR