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.