60 Min of:
Run 10’
Row 10’
Assault Bike 10’
Run 10’
Row 10’
Assault Bike 10’
@ 60-70% MHR

Skill:
a, kipping pull up
b, legless rope climb progression

Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

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

For time:

7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch 185/135

4 Rounds of 40s on/20s off:

1a) Wall Balls (
1b) Hand Release Push-ups
1c) Barbell Sumo Deadlift High Pull (35/25 kg)
1d) KB Windmills (24/16 kg) (alternate sides each round)

*Score = total reps

Deadlift

3 x 1 @ 80% 2RM
3 x 1 @ 85% 2RM
2 x 1 @ 90% 2 RM

Go every 2:30

WL
find 3 heavy snatch in 15'
Conditioning
3 rounds for time of:
10 kb snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 kb snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Clean & Jerk

1x2 (70% RM)
1x2 (75% RM)
1x1 (80% RM)
1x1 (85% RM)

Lepohommia