Monday, 4/11

Cash In: 1 x 800

Cash Out: 2×25 floor wipers

 

Basic

Three sets of:

  • Deadlift x 6-8 reps @ 2111
  • Rest 45 seconds
  • Dumbbell Bench Press x 10-12 reps @ 20X1
  • Rest 45 seconds
  • Alternating Reverse Lunges with DBs x 20 steps
  • Rest 45 seconds
  • Bottom’s Up Kettlebell Carry x 25 yards each arm
  • Rest 45 seconds

For time:

  • Row 1000 Meters/run 800
  • 60 Kettlebell Swings
  • 30 Goblet Squats
  • Run 400 Meters

 

Performance

Every two minutes, for 20 Minutes (10 sets):

  • High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

 

For time:

  • Row 1000 Meters/run 800
  • 20 Hang Power Cleans (185/125 lbs)
  • 100 Double-Unders
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