Wednesday, 5/18

Wednesday 5/18

Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

 

Basic

Three sets of:

  • Deadlift x 6-8 reps
  • Rest 60 seconds
  • Bottom’s Up Kettlebell Walk x 25 yards each arm
  • Rest 60 seconds
  • Double-Unders x 60 seconds
  • Rest 60 seconds

In teams of two, alternate sets to complete four each of:

  • 10 Calorie Row
  • 20 Barbell or Dumbbell Thrusters
  • 30 Kettlebell Swings

 

Performance

Every 90 seconds, for 12 minutes (8 sets):

  • 4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

Complete as many rounds and reps as possible in 10 minutes of:

  • 1 Power Clean (205/135 lbs)
  • 1 Front Squat (205/135 lbs)
  • 1 Shoulder to Overhead (205/135 lbs)
  • 2 Power Cleans
  • 2 Front Squats
  • 2 Shoulder to Overhead
  • 3 Power Cleans
  • 3 Front Squats
  • 3 Shoulder to Overhead
  • …and so on.
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