Thursday, 5/5

Cash In: 400/200/100 with 20 sec rest

Cash Out: 3×15 (each) medball partner situps

 

Basic

Three sets of:

  • Romanian Deadlift x 6-8 reps @ 3011
  • Rest 60 seconds
  • Single-Leg Hip Bridge x 10-12 reps each side @ 2011
  • Rest 60 seconds
  • Supine Ring Row x 10-12 reps @ 2111
  • Rest 60 seconds

Three rounds for time of:

  • Run 200 Meters
  • 12 Alternating Single-Arm Dumbbell Snatches

Three sets of:

  • Single-Arm Dumbbell Row x 8 reps @ 2111
  • Rest 60 seconds
  • Face-Up Chinese Planks x 45-60 seconds
  • Rest 60 seconds

 

Performance

Every minute, on the minute, for 12 minutes:

Power Clean x 1 rep

  • *Set 1 – 60%
  • *Set 2 – 65%
  • *Set 3 – 70%
  • *Set 4 – 75%
  • *Set 5 – 80%
  • *Set 6 – 85%
  • *Sets 7-12 – 85+%

Three rounds for time of:

  • 10 Dumbbell or Kettlebell Hang Clean & Jerks
  • 50 Double-Unders

Three sets of:

  • Single-Arm Dumbbell Row x 8 reps @ 2111
  • Rest 60 seconds
  • Face-Up Chinese Planks x 45-60 seconds
  • Rest 60 seconds
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