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Wednesday, 5/20

Cash inโ€ฆ4x 200 30 sec restโ€ฆget faster every time

Basics:

Three sets of:

  • Deadlift x 6-8 reps
  • Rest 60 seconds
  • Bottomโ€™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 โ€“ 2โ€ณ off the floor, mid-patella, mid-thigh, โ€œpocketsโ€ โ€“ 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
  • โ€ฆand so on.

Then:

Tabata: Sit ups

Tabata: Russian twists (KB)

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